I have built a routine which main goal is hypertrophy, and goes with the following strategy:
large muscles groups (back, legs, chest)
are trained with 3-4 X 8 supersets, usually isolation + compound
I.E.: chest is trained with 8 cable flys + 8 barbell bench presses back to back
small muscle groups (arms, shoulders)
are trained in 3x8 sets, intervals, with the last set usually being an intensive dropset
I.E.: biceps are trained with 3x8 inclined dumbbell curls, third set drops until exhaustion
I have seen substantial size gains utilizing this protocol and I would like to re-use the template's structure in future, when I will bulk again, but with different exercises.
I seem to fall short on alternatives to isolate lats muscles for pre-fatiguing purposes: so far I have used
straight arms pulldowns
lat horizontal shrugs
Any other good options to isolate lats so that they don't get much help from other groups (I.E. biceps)?
The more options, the better. Many thanks.
Dario