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GET WIDE. The LAT ATTACK Workout is a hard-hitting back workout that primarily attacks the LATS, back muscles that add width, definition, and a V-shape from behind. It all finishes with a lightning-fast ab circuit and rowing HIIT cardio to blow up FAT.
Weight Lifting Routine Female - some good advice, though I disagree about longer breaks needed. Keep the metabolism up and rest muscles by working uninvolved muscles next (ie - do chest work followed by leg work).