Terrence Ruffin is making sure his upper body is more complete than ever ahead of his next show. On February 3, 2025, he pushed through an intense FST-7 shoulder workout led by bodybuilding coach Hany Rambod.
‘Ruff Diesel’ is a thriving Classic Physique bodybuilder who continues to make improvements from season to season. He won the Arnold Classic twice—once in 2021 and then again in 2022. While fan anticipation grew to see him compete at the Olympia last year, he was forced to sit out of the prestigious contest due to a nagging elbow injury.
Now, his sights are set on the upcoming 2025 Pittsburgh Pro, which is quickly becoming one of the most talked-about events of the bodybuilding season. Although Hany Rambod retired from coaching top-tier athletes, that hasn’t stopped him from giving back to the community. Ruffin drove four hours to see him, and the sacrifice paid off as he took valuable lessons away from their collaboration.
Terrence Ruffin’s FST-7 Shoulder Workout Under Hany Rambod’s Guidance
Find his exercise selections below:
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- Standing Dumbbell Front/Side Lateral Raise – Warm-up
- Dumbbell Bent Over Lateral Raise
- Bent Over Dumbbell Rear Delt Raise
- Shoulder Press Machine
- Standing Lateral Raise Machine
- Standing Dumbbell Lateral Raise
- Incline Front Dumbbell Raise & Hammer Grip
- Seated Bicep Curl Machine
- One-Arm Dumbbell Preacher Curl
- Dumbbell Side Curl
In between the first few exercises, Rambod explained why building the rear delts is essential for the overall look of Ruffin’s physique.
“We’re going to really focus on the rear delts because I feel like you need some rear delts. What it’s going to do, rear delts are super important because as you go into the side, to be able to really look impressive on that side pose, you need to have more depth. That’s where I feel like you’re lacking a bit.”
Throughout reps on the lateral raise machine, Rambod offered Ruffin some form cues to maximize growth.
“Don’t cut yourself short. Make sure to come all the way down without the stack losing tension and then from there, arch your back and just drive up. Again, the key is not to go too high because you don’t want to end up kicking in too much of that trap,” he shared. “Yeah [those are looking] super 3D.”
“You want that bowling ball look,” he adds.
After the grueling FST-7 workout, Ruffin took instructions from Rambod in the posing room.
“It’s amazing. Completely different than what I expected. That’s why you’re one of the best. I mean you are the best. The pump was crazy. I got to lift some heavy weights. Some things I didn’t have to go as heavy which probably helped out my joints quite a bit. Even with the elbow stuff I’ve been dealing with, I didn’t feel any of that with the hammer curls at the end either,” Ruffin shared.
Ruffin has made it a point to mix it up with some of the most respected trainers in bodybuilding. Previously, he joined ‘Hypertrophy Coach’ Joe Bennett for a specialized workout, which saw him build his delts, hamstrings, and arms. He hopes these improvements will lead to success when he’s back on the Olympia stage, where he’ll likely face the number one contender Mike Sommerfeld.
Having pushed his strength to the brink with Rambod, Ruffin continues to gain steam ahead of his highly anticipated return. Don’t miss the 2025 Pittsburgh Pro, set to take place from May 10-11!
Watch the full video from the Hany Rambod YouTube channel below:
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