traps and lats

[jaypatience]

I am trying to seriously target my lats and traps. I am targeting my lats on the days of back with alternate routines every other week, same as traps. Sundays are back & bi's and lats. Lats pulldowns front and behind the back one week, the alternate week it will be deads lifts with dumbbell pullovers with chinups. During the week I work traps with shoulders. One week are dumbbell shrugs, my alternate week would be barbell shrugs, next week would be isolation plates shrugs. Please keep in mind; four sets with 12 reps each. Can anyone provide a way to stimulate my traps and lats. If possible let me know if this works. I seem to get the simulation with the isolation plates.... Please share... Thank you guys.......

[Konitz]

You need to do wide grip pull-ups; I believe those are necessary for big lats.

[3v1lj03]

we used to say the wider the grip the wider the back. I have also had good success with bent over barbell rows.

[alwaysgrowing]

I don't see any rows in there at all. I always use rows, whether bent over, cable, db, or tbar

[Konitz]

Rows get me those thick strips of muscle down the center of my back.