My lats suck... genetically I have strong legs, chest and tri's but like I said I have no lats. Any suggestions? Like anyone's goal for lats, I would love to develop deep thick lats that go to my hips. Below is my current workout I always start with back first as well.
Current workout split day:
Monday: Chest & Back
Bent Over Barbell Rows: 4 sets of 8-12reps
Lat Pull Downs: 4 sets of 8-10 or Wide Grip Pull ups 50 reps (normally do slow 5 sets of 10)
Cable Seated Row: 4 sets 8-12 or Bent Over Dumbbell Row 4sets of 8-12
Barbell Chest: 4 sets of 8-10 or 5x5 or Dumbbell Flat
Incline Chest: 4 x 8-12 or Incline Dumbell
Dumbell Pullovers 3x8-12
Deadlifts (my fav) 4x8 or 5x5
Tuesday: Shoulders & Arms
Hang Cleans: 4x8
Side and Front Delt Dumbbell Raises 4x10-12
Barbell Upright Rows 1x10 1x8 1x6
Pushpress 2x8 2x5 or Arnolds 4x8
Close Grip Bench: 2x8 2x6
French Press 4x8
Narrow Pull ups 4x8 or Barbell 21's
Dumbell Bi's 4x10 or Reverse Barbell Curls 4x8
Wednesday: Legs
Squats 5x8-10
Barbell Lunges: 4x16 (8 each leg)
Straight Leg Deadlift: 4x10
Hamstring Curls: 4x8
Calf Raises: 5x10-12
Good Mornings: 3x10
Thursday: Chest & Back
Same as above
Friday: Shoulders & Arms
Same as above
I've been doing this workout with variations such as chest before back or arms before shoulders as well as changing reps etc. I have seen an increase in 20lbs in my weight doing it for the last 10months. However, zero development in lats.
Current weight: 215 Height: 5'10
Any suggestions or techniques to blow them up?
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