Ever see that guy in the gym with the enormous lats? I mean this dude has a wingspan of a small plane. Then you wonder how he does it. Next you watch him train. This fella is doing more chin-ups than you could ever imagine. He does them for his first exercise; he does them as his last exercise. He does five sets everyday. The chin up is to the back as the squat is to the legs; it's the mother of all back exercises.
You continue to watch the big guy and you notice he also does a good number of rows and with heavy weight. He will usually do seated cable rows or high-angle hammer rows. Sometimes he may even through in a one-arm dumbbell row.
What comes next is no surprise... trap work. Heavy shoulder shrugs is next on the agenda. What better an exercise to finish with than a dumbbell pull-over. So he does chin-ups, seated rows, high-angle hammer rows, shoulder shrugs, a pull-over and more chin-ups.
Remember, he does chin ups everyday as well. Follow his workout and you are sure to see a wider wingspan. You will also gain a significant amount of strength by doing the program as listed below.
- Wide-grip chin-ups: 2x15, 3x10
- Seated cable rows: 2x15, 3x12
- Hammer high rows: 2x15, 3x10
- Shoulder shrugs with dumbbell: 2x15, 3x12
- Dumbbell pull-over: 2x15, 3x12
- Wide-grip chin-ups: 5x10
- Work into the program at a moderate pace.
- Follow the plan for at least eight weeks.
- Always make sure you are using proper technique.
- Exercise form is more important than the amount of weight you are using.
- When in doubt, use lighter weights and do more reps.
Please note: you can use the assisted chin-up machine if needed.
One Giant Set!
- Bent-Over Barbell Row: 1 x 10
- One-Arm Dumbbell Row: 1 x 8
- Lat Pull-Down to Front: 1 x 10
- Seated Long Lat Pull: 1 x 8
The True Back Workout!
- Dumbbell Pull-overs: 1x8
- Lat Pull-Downs: 6, 8 reps
- Dumbbell Row: 4, 3 reps
- T-bar Row: 10, 8, 6 reps
One Day A Week
- Lat pull-down: 3 x 8 (warm-up)
- Chin-ups: 3 x max reps (add some weight if necessary to stay in 6 to 8 reps)
- Bent barbell row: 3 x 6
- Wide-grip lat pull-down: 3 x 10
- Single-arm row: 3 x 10
Hard Work and Patience
Acquiring a thick wide back takes a lot of hard intense work and quite a bit of patience. You won't get results over night, but you are sure to see a difference in your physique over the eight week cycle. Remember, this is a progressive program: keep the intensity high by increasing weight or reps or both.
Whether you are just a beginner or at an advanced level, this program is sure to maximize results, especially if you are doing those chins everyday as the end of your workout. Do a minimum of three sets and a maximum of five sets. So here is the secret if you will. Spread your wings and fly...