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Lat Spread Bodybuilding Pose

BACK DECIMATION | Quick Back Workout For Width, Thickness and V-Taper

📌 Exercise 1: Standing Lat Pulldown (targets lats and back width)
* Do 10-12 reps
* Do 4 sets and go to failure on the last set (as many reps as you can do)
* Do a drop set right after the 4th set where you decrease the weight by 50% (half of whatever you just hit failure on the last set) and burn out the muscle and do as many reps as you can until failure.

📌 Exercise 2: Bent Over Dumbbell Rows/Chainsaws (targets lats)
* Do 10-12 reps
* Same sets/reps scheme as the last exercise

📌 Exercise 3: Close Grip Seated Cable Row (back thickness)
* Do 10-12 reps
* Same sets/reps scheme as the last exercise
* Focus on a full extension/stretch and contraction, as well as consciously keeping your scapula retracted on these to fully activate the target muscles

📌 Exercise 4: Bent Over Smith Machine Row (great for lats and overall back hypertrophy)
* Do 10-12 reps
* Do 3 sets and go to failure on the last set (as many reps as you can do)
* Do a drop set right after the 4th set where you decrease the weight by 50% (half of whatever you just hit failure on the last set) and burn out the muscle and do as many reps as you can until failure.

Music Credit:

BrokenRail – Pick Me Up

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