The Hany Rambod Back Workout | The Ultimate Guide!


Are you curious about how Hany Rambod’s back workouts? Are you looking for a simple, step-by-step guide that explains everything you need to know about Hany Rambod trains his back for size and strength? Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how Hany Rambod organizes his FST-7 back workouts.

Hany Rambod is known as “The Pro Creator” in the bodybuilding universe. He has trained many of the world’s top bodybuilders, including Jay Cutler and Phil Heath.

Hany Rambod says that he designed his FST-7 Training Program to help advanced bodybuilders build muscle mass while staying safe and avoiding injuries.

He incorporates high-intensity and high-volume training methods into his back workouts, as he feels that both are required for optimal results. Of course, he also performs FST-7 sets at the end of his workouts to stretch out the fascia tissue surrounding his muscles.

So what do Hany Rambod’s back workouts look like?

Hany Rambod usually performs 4-6 back exercises including rows, pulldowns and cable pullovers. He focuses on using perfect form over lifting heavy weights, and he often uses an underhand grip on his back exercises to target the lower lats.

Here is one of Hany Rambod’s FST-7 back workouts that you can try. Check it out:

FST-7 Back Workout #1

  • Exercise #1: Machine pulldown (narrow / neutral grip), 3-4 sets of 8-12 reps**
  • Exercise #2: Barbell bent over row (supinated grip), 3-4 sets of 8-12 reps
  • Exercise #3: Seated cable row (v-handle), 3-4 sets of 8-12 reps
  • Exercise #4: Lat pulldown (medium / supinated grip), 3-4 sets of 8-12 reps
  • Exercise #5: Lat pulldown (wide / overhand grip), 7 sets of 10-15 reps, 45 seconds rest

**Train to failure, then perform several partial reps in the stretched position

Here is the training video:

This is a perfect example of how Hany Rambod likes to organize his back workouts. Hany performs 5 different exercises for his upper back, including different types of pulldowns and rows.

Hany says the key to building a huge upper back is to focus on getting quality muscular contractions on every rep – especially your lats.

He tells you to “flare” your lats on every rep, almost as if you were performing a front double lat spread pose.

“Back is a finesse body part. You want to be able to manipulate your back into growing. You’re not going to just throw a bunch of weight on the bar.

That’s great for PRs and everything, but for actually growing your back, especially your lower lats, you have to feel the muscle working.”

At the end of the workout Hany uses the FST-7 method on cable pullovers. He performs 7 sets in a row with only 45 seconds rest between sets.

He says this is one of his favorite strategies for isolating the lats and pumping them full of blood.

Of course, on a small isolation exercise like the cable pullover, Hany is more focused about the quality of the reps than the amount of weight that he is lifting.

“Training back is all about the quality of your reps. It’s not about how much you do or how much weight you lift, it’s about how your muscles feel while you’re doing it.”

Here is another medium-volume FST-7 back workout that you can try. Check it out:

FST-7 Back Workout #2

  • Exercise #1: Lat pulldown (medium / supinated grip), 4 sets of 8-12 reps
  • Exercise #2: Lat pulldown (narrow / neutral grip), 4 sets of 8-12 reps
  • Exercise #3: Bent over ez-bar row (wide / supinated grip), 4 sets of 8-12 reps
  • Exercise #4: Seated cable row (v-handle), 4 sets of 8-12 reps
  • Exercise #5: Straight arm cable pullover, 7 sets of 10-15 rep, 45 seconds rest

Here is the training video:

Hany Rambod says that the first 4 exercises in this workout are the “loading sets,” where the goal is to train heavy and apply the progressive overload principle.

Then, at the end of the workout you are going to use the FST-7 technique on the cable pullovers to really pump the lats full of blood. 

“We’re going to start with 4 base exercises and our 5th exercise is a FST-7 set. FST stands for fascia stretch training and the 7 stands for the pump sets we’re going to do at the end of the workout.

The first 4 exercises are designed to build strength and power and the 5th exercise is designed to give the muscle the full, pumped up look.”

During this workout Hany Rambod uses the reverse grip, or supinated grip on two of his exercises. He says that he especially likes this grip for targeting the lower lats. Check it out:

“Everyone asks me why do I like to do the reverse grip rows so much? I like to do both but most people end up having a weaker lower lat than an upper lat. So I like to emphasize the lower lat by using the reverse grip.”

Sometimes Hany Rambod will perform as many as 7 exercises in his FST-7 back workouts. T

his is especially true when he is working with a super advanced bodybuilder like Hadi Choopan. Check it out:

FST-7 Back Workout #3

  • Exercise #1: Lat pulldown (wide / overhand grip), 4 sets of 8-12 reps
  • Exercise #2: Lat pulldown (narrow / neutral grip), 4 sets of 8-12 reps
  • Exercise #3: Lat pulldown (medium / supinated grip), 4 sets of 8-12 reps
  • Exercise #4: Barbell row (supinated grip), 4 sets of 8-12 reps
  • Exercise #5: Conventional deadlift, 4 sets of 8-12 reps
  • Exercise #6: Standing DB shrugs / rows, 4 sets of 8-12 reps
  • Exercise #7: Seated cable row (V-handle), 7 sets of 10-15 reps, 45 seconds rest

Here is the training video:

Talk about a high-volume back workout! Hany Rambod performs 7 different exercises for his upper back, including pulldowns, rows, deadlifts and shrugs.

As usual Hany Rambod is focused on using different grips and angles to target different areas of his back. 

“The best thing about this workout was I saw grip hand movement changes that we needed to make. We’re going to fill in the angles to fill in his lower lats.

Now that I’ve been working with him for a couple days I can see what we need to work on to get more time under tension to hit the areas that we need the most, which is lower lat, inner back, under the rhomboid.”

Hany Rambod doesn’t normally perform deadlifts in his upper back routines. However, when he does, he makes sure to perform them towards the end of his routine, after his upper back has been pre-exhausted.

Hany Rambod trains his upper back using a variety of high-intensity and high-volume training techniques.

He likes to start his back workouts with 2-4 heavy loading exercise where he trains as heavy as possible in the 8-12 rep range, and then finish his back off with some higher-rep volume work.

If you respond well to high-volume workouts then you have to give the Hany Rambod back program a shot. It may be just what you need to take your training to the next level.

“You’re taking a high-intensity approach and a high-volume approach and combining them. And that is the genesis of the FST-7 Training Program.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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