Chest - incline db
Back - heavy t-bar rows with the v handle on a bar = amazing growth
Biceps - heavy preacher curls
Legs - bb lunges
Hamstrings - regular deadlifts more so than SL deads
Calves - 21's
Shoulders - heavy seated db press
Triceps - heavy overhead db press
Regarding the T-bar rows with a v-bar hooked underneath (I just call them traditional T-bar rows), I couldn't agree more. Nothing, and I mean nothing has even come close to making my entire lats grow more.
Many guys confuse their lats with their teres major, often referring to them as their "upper" lats. Lots of guys have great teres major and comparatively shitty lats. Dennis Wolf is one example. He has tremendous T. major development--just massive, which adds tremendous width to his upper back, but once you get down to his lats their is very little thickness.
Many guys underestimate just how big the T. major can potentially get...and they're absolutely essential to developing maximum upper-back width, BUT they seem to be much easier for BB'rs to target than the lats themselves. If anyone says they have poor development in the inner and lower lats, then they have poor lat development period, as that is where 90% of the lats are located.
There is no such things good "upper" lats and poor "lower" lats. That is like saying someone has good lower biceps and poor upper biceps. Now, we can transfer more or less stress to the inner/outer biceps depending on positioning, but whichever head is being worked, it will be activated equally from top to bottom...at both insertion points. We can't increase or decrease stress on the upper/lower biceps, as the muscle fibers pull from both insertion points equally in order to lift the weight. You can't work one end of a muscle fiber without working the other. This is why we never see anyone with massively developed lower biceps and poor upper biceps, or vioce versa. Any differences in shape is simply due to genetics and/or varied levels of development between the inner biceps, outer biceps, and brachialis.
It is the same way with the lats. The muscle fibers run from the very top of the lats to the very bottom. You can't place more or less tress on one end of a muscle fiber. You either work the entire muscle fiber or you don't work it at all. This is why I find it funny when I hear guys say that they need to work on their "lower" lats, as if their upper-lats are comparatively overdeveloped. This is nonsense.
We hear all the time how things like wide grip pulldowns/chins work the upper lats and close grip pulldowns/chins work the lower lats, but in reality, this is not true. Wide grip chins tend to place more stress on the T. major, which will cause the upper-back to widen considerably. The T.major is a potentially large muscle originating under the armpit. However, we only see a portion of this muscle when flexing our back. Most of it is hidden from view, as it runs underneath the upper portion of the lats. So, when this muscle is developed, it makes it look like the upper lats have gotten bigger. This is why we see so many guys who seem to have big upper-lats up by the armpit, but very little meat once you get below that point.
Good lat development is easy to spot, but few guys have it. This is because they don't know how to actually work their lats. The traditional T-bar row is one of the best pure lat builders...and is a great alternative for anyone who can't seem to get the hang of Yates 70 degree rows. When done properly, this single exercise will pack slabs of beef running along each side of your spine all the way from your hips to your lower traps and fanning out all the way up to the insertion point by your armpits. When you are working your lats properly, the entire lat will grow. If just the upper portion of your lats seem to be growing, then it is likely you aren't growing your lats at all, but rather, your T. major.
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