Day 2 part 2

Right, I said we're doing lats next but let me clarify that this is the second part of Day 2's routine. Do it after the chest routine or before, but the same trip to the gym.

The lats are a big muscle also and if you build them too big it's going to cost you some flexibility, so I just use, you guessed it, my own body weight.

Lats;
First up are "L" shaped pull ups. Find a chin-up bar and grab it overhanded and maybe a little wider than your soulders. Hang, then lift you legs straight in front of you at a 90 deg. angle from your torso, parallel to the floor. Do a set, don't skimp on the range of motion, try to lower yourself to practically straight arms. Do six sets in total, you might get 10 or 12 reps in on your first set and that'll probably tapir down to about 5 by the last set. There are a variety of hand grips you can use; parallel grip, underhand grip(not as wide as the overhead grip), or one that I can do on the pull up station in the gym I go to, I grip the actual frame on one side of the pull up station, not the bar( a Hammer Strength free standing sort of deal). It's sort of "V" shaped but your hands slide down some at different times of the year, on colder days they slip more for some reason. You might not want to try the "L" the first time and since it's quite wide there's less range of motion. Next time I get to Lat day in my blog I'll put a little mustard on this one.

A Superset:
Somtimes I go from one to the other without rest, sometimes I get dizzy....
Hand Stand Push Ups: Find a wall where the floor is relatively level, in NY sometimes buildings sag you know. Kick up to a handstand, feet (and or backside) to the wall. Keep the body straight and crank out some push ups. In the middle of a set of these it's easy to catch yourself sagging in the middle, so don't! It's not healthy and it looks bad. As a consolation I'll tell you to not knock yourself out with range of motion on this one at first. If you're new to them just get 'em moving however you can, then later you can get brave and try to get your head all the way to the floor. A wider stance with the hands will work your delts more, a closer narrower stance gets your triceps and they can die a slow death on the way to muscle failure. Back Straight!
Part 2 of the Superset:
Parallel Pull Ups: A gymnastic "front plange" position is the objective here. With a slightly-narrower-than-your-shoulders overhand grip, or parallel where available, do a pull up stopping for a second at the top. Now, straighten your arms, pitch your shoulders back and bring a straight body parallel to the floor (think hips front and up) and hold for a second if you can. When you can't hold it any more catch the negative with your straight body and straight arms feet going down until the body is verticle again. Do about 5 or 6 in a set.
Alternate these two excercises 6 times each.

There, now you've worked not only your lats but your "core", and your delts side and back. After trying this the first time the next morning you will notice that your rear delts woke up and started barking before you did.

That's the basic workout, as I write more I'll expound on these excercises and to quote that over-rated hack Emeril,"bump it up a notch".