Muscle & Fitness November 2007 Excerpt: Ultimate Training Guide!

Want workouts? We got 'em. 85 of them, covering every bodypart and providing the answer to every major training goal! Learn more about it right here!

We've all been there...

In general your workouts have never been better, but those pesky lower lats are about as responsive as Lindsay Lohan is to rehab. Or maybe your outer quads or front delts are more Gary Coleman than Ronnie Coleman and just refuse to grow. Then again, perhaps the problem is your entire pec area, or you sport hams that are more like Spam - mushy and far from the real thing. Or it could be you're just pressed for time and want to know how to perform a decent back workout in just 15 minutes.

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Ronnie Coleman At The 2007 Olympia.
View More Pics Of Ronnie Coleman Here.

Cue "Workout Central," your one-stop shop for muscle size, strength and definition. In this 38-page feature we offer 85 workouts, one or more of which we can virtually guarantee will solve your individual training problems. You'd be hard-pressed to find this many individual routines so easy to navigate in one place.

In addition, we provide an efficient 40-minute, total-body workout plan designed especially for those balancing a great physique with a hectic schedule plus targeted advice for gaining overall muscle mass or getting superlean. So what are you waiting for? Identify your problem, look up the solution and start turning a weakness into a strength.

Workout Central: Back

When targeting a specific area of a muscle, exercise selection is key. In the lower lats priority workout, the movements (most notably back exercises performed using a narrow reverse grip, including the chin) are all effective at zeroing in on the lower portion of the lats, which, when fully developed, create a more dramatic V-taper.

What Workout Program Will Help With Your V-Taper?
The V-Taper can play a vital role in completing and mastering your physique. This shape of your body can also make or break your success in contests.
[ Click here to learn more. ]

In the upper lats priority workout, all exercises are done with a wide overhand grip, which helps develop back width just below the armpits. Ideally you'd utilize both underhand and overhand grips in a given back workout, but each of the aforementioned routines are great for bringing up their respective areas when a weakness is present.

-> Lower Lats Priority:

Exercise Sets Reps
Reverse-Grip Bent-Over Barbell Row 4 10, 10, 12, 12
Close-Grip Lat Pulldown 4 8, 8, 10, 10
Straight-Arm Pulldown 3 10, 12, 15
Chin 3 To Failure

-> Upper Lats Priority:

Exercise Sets Reps
Wide-Grip Lat Pulldown 4 6, 10, 12, 15
Wide-Grip Bent-Over Barbell Row 3 10, 10, 10
Wide-Grip Seated Cable Row 3 8, 10, 12
Wide-Grip Pull-Up 3 To Failure

For the other back-specific routines and the other 84 workouts in this training special, pick up the November issue of M&F, on sale October 1.

For more M&F, visit their website: