Channel: Strength Team

Category: People & Blogs

Tags: trapsbuilding musclemr olympialatsbackback trainingbodybuildingphil heathtrap trainingcomplete workout for bigger back muscleshome workouts

Description: #lats #traps #workout Strength Team Clothing Store strengthteamclothing.com Here is the 2nd BACK WORKOUT of the week. This one is great for everyone and will help you to build THICK and WIDER LATS and BIGGER & STRONGER TRAPS!!! Here is the complete workout for you! 1) Dead Stop/Hang Weighted Pull-Ups 4 sets x 4 reps (These are meant to go as heavy as you possibly can. Do a few warm up sets and then use a challenging weight that you can use full range of motion for 4 reps) (I used 70lbs) 2) Bent Over Dumbbell Rows 3 sets x 8-10 reps & 3rd set is a double drop set x 8-10 reps (Use full range of motion and focus on squeezing your back on every rep)(I used 70,80,90+60+35lbs) 3) Decline E-Z Curl Bar Pullovers 3-4 sets x 8-10 reps (Keep your reps slow and controlled. Get a good stretch and then squeeze your lats at the bottom of every rep)(I used 65lbs) 4) Underhand Lat Pulldown 3-4 sets x 10 reps & Last set is a drop set x failure!!! (Hold each rep at the bottom for 1 second while squeezing your lats), and of you can’t hold it for all 10 reps just bang the rest of them out. 5) T-Bar Trap Rows 3 sets x 8-10 reps (Stand more upright than normal and then perform the rows. Think about squeezing up high so you’ll activate your traps more than your lats) 6a) Rack Pulls (Knee Height) 3 sets x 8-10 reps (Go as heavy as you can and squeeze your traps as hard as you can on every single rep) ***SUPER-SET*** 6b) Seated DB Shrugs 3 sets x 20 reps (Hold each rep at the top for at least one second while squeezing your traps. Then go all the way down for a deep stretch)