Workout 101- Line of Pull For Lats
May 24, 2011
Ladies, if you want to get a sexy and sculpted back then you should really listen up and understand how to execute certain techniques such as the proper way you should execute the most common movement in the gym for back....the Lat pull down.... The Lats are the largest muscle group in the back, yet many still do the lat pulldown incorrectly. Its important to understand that results truly come in the gym when you have good form and understand how to implement correct technique. Here are some helpful tips from Mike McErlane and a back program to follow it up
If You Like this Video Watch the Entire Series HERE
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Dumbbell Power Row | 4 | 5 | Back |
| Barbell Bent Over Wide Grip Rows Both Arms | 4 | 6 | Back |
| Seated On Bench Bar Lat Pulldowns Both Arms | 4 | 12 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ground Dumbbell Prone Cobras | 4 | 8 | Back |
| END | 0 | 0 | TIPS |
| Day 2 | |||
| Exercise | Sets | Reps | Muscle Group |
| Barbell Deadlift | 4 | 3 | Legs |
| Good Mornings | 4 | 5 | Back |
| Slanted Bench Back Extension | 4 | 10 | Back |
| Seated On Bench Bar Lat Pulldowns Both Arms | 4 | 15 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Overhead Cable Pulldowns Both Arms | 4 | 10 | Back |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Dumbbell Power Row | 3 | 6 | Back |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 10 | Back |
| Seated On Bench Bar Lat Pulldowns Both Arms | 3 | 10 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ground Dumbbell Prone Cobras | 3 | 15 | Back |
| Day 2 | |||
| Exercise | Sets | Reps | Muscle Group |
| Barbell Deadlift | 3 | 5 | Legs |
| Good Mornings | 3 | 8 | Back |
| Slanted Bench Back Extension | 3 | 12 | Back |
| Seated On Bench Bar Lat Pulldowns Both Arms | 3 | 20 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Overhead Cable Pulldowns Both Arms | 3 | 20 | Back |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Dumbbell Power Row | 4 | 10 | Back |
| Dumbbell Bent Over Wide Grip Rows Alternating Arms | 4 | 12 | Back |
| Seated On Bench Cable Lat Pulldowns One Arm | 4 | 12 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Overhead Pulldowns Both Arms | 4 | 15 | Back |
| Laying On Ground Dumbbell Prone Cobras | 4 | 10 | Back |
| Day 2 | |||
| Exercise | Sets | Reps | Muscle Group |
| Barbell Straight Legged Deadlift | 4 | 10 | Legs |
| Seated Cable Row | 4 | 10 | Back |
| Seated On Bench Bar Lat Pulldowns Both Arms | 4 | 15 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Wide Grip High Rows With Band Both Arms | 4 | 25 | Back |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Dumbbell Power Row | 3 | 15 | Back |
| Dumbbell Bent Over Wide Grip Rows Alternating Arms | 3 | 12 | Back |
| Seated On Bench Cable Lat Pulldowns One Arm | 3 | 10 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Overhead Pulldowns Both Arms | 3 | 15 | Back |
| Laying On Ground Dumbbell Prone Cobras | 3 | 10 | Back |
| Day 2 | |||
| Exercise | Sets | Reps | Muscle Group |
| Barbell Straight Legged Deadlift | 3 | 15 | Legs |
| Seated Cable Row | 3 | 10 | Back |
| Seated On Bench Bar Lat Pulldowns Both Arms | 3 | 8 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Wide Grip High Rows With Band Both Arms | 3 | 30 | Back |
