As we promised, we will continue the story of Ayman Fox and his way of training. Here you can read the first part of the article.
When I started my gym life phase, I used to be very skinny with a low muscle and fat ratio body. I started to train with high dedication to the goal I want to reach and full charge of motivation. I used to follow the isolation program and it’s to train every muscle in a dingle day with high weights as much as I can and a maximum of 10-12 reps.
BACK DAY training:
– LAT PULL DOWN (4 sets*10 reps)
For this exercise you can choose different grips, so it will reflect in different way to your lats. The best for growing your lats fast is the close grip one. This one is better, because it helps you to stretch your lats more, and the range of motion is bigger.
– T-Bar wide grip (3 sets*10 reps)
This exercise can be done with close grip and wider grip. Closer grip will work more for your lats, but wider is more upper back dominant. Be very careful with your lower back!
– Dumbbell bent – over one hand (4 sets *10 reps)
Another exercise which is lat dominant. Support your body on the bench with one leg and one hand, and don’t forget to arch your lower back. Let the dumbbell go all the way down, so you can stretch your lats.
– T-bar narrow grip (3 sets*10 reps)
Another great exercise for working your lats. The difference in the form between this one and the wide grip one is that your body should be more bend over.
– Reverse Lat pull down (4 sets*10 reps)
As with the others pull downs, keep your back arched and pull to your chest. And again stretch your lats for better results.
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