by John Robert Cardillo As part of my HIT3 workout program, the back and lats are trained during the third and final workout of the week. This workout is performed two days after the second workout of the week. The reason I advocate taking two days off (instead of one day off) after the lower body workout is to allow the central nervous system (CNS) more recuperation time. The third workout consists of training what I refer to as the “back panel”: lats, rear deltoids, and trapezius. Read Part 1…  Part 2 In this, the second part of the HIT3 Back Panel workout, we focus on the rear deltoids, which work alongside the trapezius, rhomboids and scapula to retract the shoulders back. This function is key in preventing the shoulders from hunching forward. The rear deltoids’ origin points are at the lateral third of the clavicle, the acromion and the scapula. It inserts at the humerus near the deltoid tuberosity. The nerve that is connected to this muscle is the axillary nerve at C5 and C6. Read Part 2…    Part 3 The final part of my HIT3 Back Panel workout is trapezius training. Well-developed trapezii add thickness and depth to a muscular back. Without adequate trap development, the back will look hollow and undertrained. Finishing a back workout with trapezius work makes total sense because the traps are engaged in most of the lat exercises we covered in Part 1 and the rear deltoid exercises we covered in Part 2 of this series of articles.  Read Part 3…