Growing Wings: Back Workout

Type: Single Muscle Group
Level: Beginner
Days per week: 1 day
Sex: Male & Female
Lats: they can make you or break you as a figure competitor. I remember my first competition, standing on stage, hearing people in the audience frantically yelling “OPEN!!! OPEN!!!” I remember being in my back pose on that stage, thinking…”wow, somebody up here really needs to get their lats out.” Lo and behold, that somebody was ME! The bigger issue, however, was that in addition to getting my lats “out”, I just needed to get some lats. Period.

Day 1

Back Workout

Wide-grip lat pulldown

Sets: 4 Reps: 10

V-bar pulldown

Sets: 5 Reps: 8 to 10

Seated cable rows

Sets: 4 Reps: 12

One-arm dumbbell row

Sets: 3 Reps: 12

Straight-arm pulldown

Sets: 3 Reps: 15