(continued)
Programs: My guess is that most of the lifters reading this article are not doing 15 to 25 sets per body part like the great champions. Advanced men will be able to work these shrugs into their routines using their own experience. But for the more average person training 2 to 4 days per week using far fewer sets per bodypart, let me make a few suggestions:
Lats: 1.) Bent over rows, seated pulls or overhead pulldowns. 2.) Lat shrug