Category Archives: Workouts

Training for Huge Lats!!

Below is a FREE Training Program that is designed to target and grow your Lats. If you are struggling to grow your wings or just simply want to change-up the pace, Look no further.

 

Here are some rules to keep in mind before you start, too get the most out of your workout.

  1. Don’t worry about massive weight (Not the Point when targeting lats)
  2. Always Contract the lats (If you find yourself just slugging the weight with no real squeeze then you’re doing it wrong)
  3. keep your rest periods short and sweet (30 seconds to a minute)
  4. Please see Rule number 2

#1 Wide Grip Lat Pull Downs (Super Set with Straight Arm Pull Overs)

(5 Sets of 10-15 Reps)

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Make sure your thumbs are pointed out

standing-cable-pullover

  #2 Wide Grip Pull Ups

  (3 Sets of 10-20 Reps)

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Chin should meet the bar with your chest pointed out for maximum contraction 

#3 Yates Style Bent Over Rows                                                                                

(3 Sets to Failure)

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Back must be at a 90 degree angle

4# Hammer Strength Row

      (3 Sets of 10-12 Reps) 

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Make sure your chest is placed firmly on the pad with each contraction 

5#  Seated Row Machine

       (3 Sets to Failure)

machine-seated-row
To target your lats grip the bottom handel and have your hands facing up