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FST-7 Back Workout

This document provides a back workout routine consisting of 5 exercises: 1) underhand cable pulldowns, 2) V-bar pulldowns, 3) reverse grip bent-over rows, 4) seated cable rows, and 5) straight-arm pulldowns. Exercise 5, straight-arm pulldowns, is performed with FST-7 technique of 45 seconds rest between 7 sets of 8-12 reps.

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Ahmed Alkhaqani
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10K views1 page

FST-7 Back Workout

This document provides a back workout routine consisting of 5 exercises: 1) underhand cable pulldowns, 2) V-bar pulldowns, 3) reverse grip bent-over rows, 4) seated cable rows, and 5) straight-arm pulldowns. Exercise 5, straight-arm pulldowns, is performed with FST-7 technique of 45 seconds rest between 7 sets of 8-12 reps.

Uploaded by

Ahmed Alkhaqani
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • FST-7 Back Workout Routine: Provides a detailed back workout routine with specific exercises including sets, repetitions, and instructions.

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FST-7 Back Workout


Rest 90 sec. between sets.

1 Underhand Cable Pulldowns


2 warm-up sets of 10-12 reps. 2 working sets of 10-12 reps. Increase weight on second set, add 5 partials after final rep.

4 sets, 10-12 reps

2 V-Bar Pulldown

2 sets, 8-12 reps (Add 5 partials after final set.)

Reverse Grip Bent-Over Rows


3

4 sets, 8-12 reps (2 warm-up sets and 2 working sets.)

Seated Cable Rows


4

3 sets, 8-12 reps (Hold poses between sets.)

Straight-Arm Pulldown
5
FST-7: 45-seconds rest between sets

7 sets, 8-12 reps

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