Lats Weight Lifting Programs and Routines

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Back Routine for Definition

Dave Henry Back Routine

Wide Grip Front Pulldowns - 4 sets 15 reps

Seated Cable Rows - 4 sets 15 reps

Bent Over Barbell Rows - 4 sets 15 reps

Strength and Size Back Routine

Front Pulldowns - 3 sets 10-12 reps

One Arm Dumbbell Rows - 4 sets 10-12 reps

Underhand Barbell Rows - 4 sets 8-12 reps

Seated Low Cable Rows - 3 sets 10-12 reps

Back Routine

Wide Grip chin ups - get to 40 reps as many sets necessary

Close Grip chin ups - get to 40 reps

Seated lat pull downs - warm up then 4 sets 6-8 reps

Lat Workout Option 2

Seated lat pull downs - warm up then 4 sets 6-10 reps

Seated lat pull downs behind the neck - 5 sets 6-10 reps

Machine rows - 5 sets 6-10 reps

Lat Routine Option 3

Bent over barbell rows - warm up then 4 sets 8-10 reps

Dumbbell rows bent over - 5 sets 8-10 reps

Single arm dumbbell rows using bench - 5 sets 8-10 reps

Dave Henry's Back Routine

Power Rack Deadlifts - 7-8 sets 4-6 reps

Machine High Rows - 3-4 sets 4-6 reps

Reverse Grip Barbell Rows - 3 sets 4-6 reps

Dumbbell Pullovers - 3 sets 4-6 reps

Roc Shabazz's Back Workout

Deadlifts - 3 sets 8 reps

One Arm Dumbbell Rows - 3 sets 8 reps

Seated Cable Pulldowns - 3 sets 8 reps

Hyperextensions - 3 sets 8 reps

Other Lat / Back Exercises

Wide grip chin ups - front or back of the neck

Single arm cable rows

Bent over dumbbell rows

T bar rows

Pullovers

Bent leg deadlifts

Lat Training Tips

Incline Dumbbell Rows targets your lower lats and traps. Seated Cable Rows target your middle traps and lower lats.

Back Exercises - Proper form and Exercise descriptions

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