Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Bodybuilding

Watch Dana Linn Bailey Team Up with Hany Rambod for an Intense FST-7 Shoulder Workout

2013 Women's Physique Olympia champ Dana Linn Bailey went through an exhaustive FST-7 workout with bodybuilding coach Hany Rambod.
Doug Murray

Written by Doug Murray

Last Updated onAugust 3, 2022

Dana Linn Bailey Shoulder Workout

Dana Linn Bailey with Hany Rambod - (Image: Hany Rambod/YouTube)

Dana Linn Bailey reached the top of the sport during her time competing as a Women’s Physique competitor. In a recent video, Linn got busy in retirement with a brutal FST-7 shoulder workout with bodybuilding coach Hany Rambod.

Bailey’s impressive conditioning guided her to success in the IFBB Pro League. In 2013, she managed to capture the prestigious Olympia title in the Women’s Physique division. The bodybuilder returned to 2014 Olympia to defend her title but narrowly lost it after coming in second to Juliana Malacarne.

Last week, Dana exercised alongside four-time Mr. Olympia Jay Cutler. The pair of bodybuilders teamed up for a taxing chest and triceps workout. Even in retirement, Dana and Jay approach their training sessions as they did during their prime years in the spotlight.

View this post on Instagram

A post shared by DayDay Knucks (@danalinnbailey)

One of her latest collaborations involved bodybuilding guru and coach, Hany Rambod. Rambod is responsible for training a number of high-profile bodybuilders. He has worked with the aforementioned legend Cutler, seven-time Olympia winner Phil Heath, consistent Olympia finisher Hadi Choopan and reigning 212 Olympia champion Derek Lunsford.

Rambod’s training methods are methodical. He and Dana focused on performing a series of exercises and complimented the time under tension with static holds after each movement. Specifically, FST-7 training stands for Fascia Stretch Training. The ‘7’ represents the number of sets typically practiced during this type of training. In most circumstances, the ‘7’ sets are performed as the final exercise to target a particular body part.

Check Out Hany Rambod and Dana Linn Bailey’s Full Shoulder Workout List

Find a full list of the workouts used in Rambod’s video below:

View this post on Instagram

A post shared by DayDay Knucks (@danalinnbailey)

  • Incline Dumbbell Press (second attempt used neutral grip) — 4 sets 6-11 reps
  • Dumbbell Lateral Raise — 1st set 16 reps including 5 partials reps, 2nd set 10 reps
  • Dumbbell Front Raise w/ Static Grip — 4 sets
  • Cable One Arm Lateral Raise — 2 sets 20-25 reps, 3rd set 12 reps, 4th set 16 reps with four partial reps
  • Cable Bent Over One Arm Lateral Raise — 1 set 25 reps, 2nd set 7 reps, 
  • Cable Face Pulls — 1 set 16 reps, (final two reps with five second pause intervals), 2nd set 15 reps with five partials reps

*Sets and reps are presented as accurately as possible using the footage provided in the video

Incline Dumbbell Press (second attempt with neutral grip)

Rambod helps Dana Linn Bailey with static holds before moving on to the next, heavier set.

“Out here, we’re going to focus more on that outer lateral head. So, we can go a little bit wider. So, squeeze your shoulders and let’s see. Move those lats out.” Rambod explained. “So again, for those who don’t know. I use a lot of static holds and I also use a lot of flex sets. What I’m trying to do is increase blood flow to the area. More time under tension. With more time under tension you’re going to get more growth.”

Dumbbell Lateral Raise

After performing a few sets, Rambod helps Dana practice static holds again to increase blood flow to the areas activated during this workout.

“She doesn’t make the mistake that most athletes do, which is use your traps. That’s why she’s actually more balanced because she’s not using a lot of traps. She’s keeping her chest up and she’s really focusing on her delt because most athletes will use too much weight and then they’ll get these gigantic traps which will actually make you look more narrow. Rambod said.

The decorated coach praises Bailey for keeping her chest flared up during dumbbell lateral raises.

“Again, she’s doing a great job of keeping her chest up and we’re just getting her to pull up just a little more than usual and I think that’s going to come out to a really round and full delt.” Rambod added.

View this post on Instagram

A post shared by DayDay Knucks (@danalinnbailey)

Dumbbell Front Raise w/ Static Grip (one attempt with neutral grip)

During the last dumbbell exercise, Rambod stressed the importance of muscle control, especially during the ‘eccentric’ motion.

“We’re working on muscle control. So what are we doing? We want to be able to control the eccentric as well. As we’re doing static holds, she’s holding the opposite side, and then being able to do one side, she completes it, and then switches over to the other. Again, a whole different kind of strong.”

Cable One Arm Lateral Raise

Rambod helps Dana through the workout by placing his hand at varying angles for her to reach while using the cable machine.

After a demanding first set, Rambod assists Dana with some more static holds.

View this post on Instagram

A post shared by Hany Rambod (@hanyrambod)

Cable Bent Over One Arm Lateral Raise

Rambod believes the key to cable bent over one arm lateral raises is ensuring a proper stretch during the movement. He added that keeping the shoulders tight will result in a better stretch.

“The key is getting her to stretch more because we really like the range of motion even better than traditional bent over lateral raises. That’s why I try to keep her shoulders upright, so she gets a really good stretch. Then, we pull all the way out.”

Cable Face Pulls

Before finishing up for the day with a final cable exercise, Rambod helps Dana practice her static holds one last time.

“We just wrapped up with shoulders with 2013 Women’s Physique Olympia winner Dana Linn Bailey. It was a great shoulder workout. How do you feel?” Rambod asked.

“We need to do this more often. I want you to train me in every single body part.” Linn laughs.

Rambod was left impressed by Dana’s strength considering she stepped away from the sport competitively almost ten years ago.

“It was really great because she’s super strong. She’s got the endurance of a pure champion thoroughbred. She always looks like this even though she hasn’t stepped on stage in so many years. Rambod said. “That’s the difference between part time bodybuilders compared to someone who really lives it.”

Despite retiring from the sport, Dana’s motivation hasn’t waned in the slightest. She has made a dedicated effort to grow her YouTube channel, which currently has over 500,000 subscribers, in addition to her two million followers on Instagram. Bailey routinely shares workout videos online and turned heads after getting an intense arm pump in while training alongside women’s bodybuilder Kristen Nun.

Check out the full video below:

RELATED: Top 5 Shoulder Training Mistakes And How To Correct Them

Given Rambod’s extensive knowledge in regard to working out, Dana Linn Bailey left the training session eager to learn more from the credentialed coach. If her recent workout with Rambod showed anything, it’s that Dana still has plenty of motivation to train as if she still competes at the highest level.

Published: 3 August, 2022 | 1:51 PM EDT

For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Bodybuilding News Videos
Previous Post

2022 NOBULL CrossFit Games Results: Individual & Teams Day One And Two

Next Post

Emily Rolfe Withdraws From The 2022 NOBULL CrossFit Games After First Workout 

Doug Murray

Doug Murray

Doug Murray covers MMA and fitness athletics part-time. He writes for leading MMA news websites and fitness. As a writer, Doug Murray enjoys covering a broad range of topics from crime, politics, to current events.

Recommended For You

Bertil Fox Released From Prison

Bodybuilding Veteran Bertil Fox Out of Prison After Serving 25 Years for 1998 Double Murder Charge

IFBB Pro bodybuilder Bertil Fox has competed on some of the sport's most prominent stages but found himself charged with...

Andrew Jacked And Larry Wheels Bodybuilding Career

Andrew Jacked Praises Larry Wheels for Helping Shape Bodybuilding Career: ‘He Will Push You Past Your Limits’

According to Open class bodybuilder Andrew Jacked, powerlifter and strongman star Larry Wheels has had a considerable impact on his...

Bob Cicherillo Earning PPV

Athletes Rep Bob Cicherillo Offers Pay-Per-View ‘Profit-Share’ Solution to Bodybuilders Having to Pay Own Way for Events

Known as the 'Voice of Bodybuilding,' retired IFBB veteran Bob Cicherillo has remained entrenched in the sport despite no longer...

Logan Franklin Regan Grimes Arm Workout

Bodybuilders Logan Franklin & Regan Grimes Crush A Brutal Arm Workout In Prep For The 2022 Olympia

Men's Open bodybuilder Regan Grimes and Classic Physique competitor Logan Franklin recently joined hands for an intense arms workout. After back-to-back seventh place finishes at...

Terrence Ruffin Upper Body Workout

Bodybuilder Terrence Ruffin Shares Intense Off-Season Upper Body Workout

IFBB Pro bodybuilder and Classic Physique competitor Terrence Ruffin recently shared a crushing upper body workout along with his pre-workout...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

London Bridge Exercise Guide

How To Do London Bridge – Muscles Worked, Benefits, and Alternatives

Bertil Fox Released From Prison

Bodybuilding Veteran Bertil Fox Out of Prison After Serving 25 Years for 1998 Double Murder Charge

Kristjan Jon Haraldsson Wins 2022 Iceland Strongest Man

2022 Iceland’s Strongest Man Results — Kristján Jón Haraldsson Wins

Recent Reviews

Best Cereals

Best Cereals for Muscle and Strength Gain & Taste

Best Protein Chips

8 Best Protein Chips of 2022 (Tasted and Ranked)

Best Arm Blasters

10 Best Arm Blasters in 2022 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • 2022 WSM
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.