I'm limited to only free weight right now. here is my full routine.
back and bicep
bb row wide grip
deadlift
curls db
hammer curls
chest and tricep
incline bench
flat bench db
decline flies
one arm tricep extension
lying tricep extension with ez bar
shoulders
overhead press with bb or dbs
lateral raise
rear delt raise
shrugs with trap bar
legs
front squats
I was wondering if I need to add in one arm rows or some kind of other exercise to hit lats. Should I start doing one arm rows and if so should I do them every week and alternate one arm rows and bb rows or should I do them both the same day?
back and bicep
bb row wide grip
deadlift
curls db
hammer curls
chest and tricep
incline bench
flat bench db
decline flies
one arm tricep extension
lying tricep extension with ez bar
shoulders
overhead press with bb or dbs
lateral raise
rear delt raise
shrugs with trap bar
legs
front squats
I was wondering if I need to add in one arm rows or some kind of other exercise to hit lats. Should I start doing one arm rows and if so should I do them every week and alternate one arm rows and bb rows or should I do them both the same day?