It seems that during the last couple of years, the golden era of bodybuilding is reviving. Everyone wants to have an aesthetically pleasing physique, also known as the old-school V-tapered look.
The question is, how do you get a body like that? How do you sculpt an eye-turning, perfectly proportioned upper body with a wide back, big chest, boulder shoulders and huge arms but tiny waist ? Do you need to build mass or cut for muscle definition? Isn’t that too hard?
Read on, because this article has just the thing for you. It examines a workout designed to build your pecs, widen your lats and shoulders, thus giving you the V-taper look that everyone will be so envious about. There are 6 exercises in the workout and it should take you about 45 minutes to complete it.
The essential component of this workout is using compound exercises which will stimulate all the muscle groups at the same time, while giving your arms enough stimulus to grow, enabling you a complete upper body workout.
As with any workout, you should first prepare by warming up for 5 to 10 minutes with jumping jacks, jumping stars, jumping squats, burpees and some light cardio for 5 minutes.
- You need to finish every set and rep of each exercise exactly as they are prescribed before proceeding to the next exercise.
- You will rest around 30 seconds between each set and around 90 seconds between exercises.
- You will do 4 sets of 10 to 15 reps of every exercise.
- You should always go to failure on the third set.
- Strive to increase the load for each machine exercise by 5 to 10 percent every week.
And remember, always do the exercises with a proper form to avoid injury.
1. Bench press
– Lie on a flat bench in so that your eyes are in a straight line under the bar.
– Grab the bar with a shoulder-width grip.
– Arch the back so that the lower back is slightly off the bench. Pull the should blades behind your back together.
– Squeeze the bar hard and unrack it. It is preferable that you use a spotter, so that when the load gets extremely heavy, they can help you take the bar into the starting position.
– Inhale deeply and start lowering the bar to the sternum which is exactly at the pecs’ bottom edge and tuck the elbows at around 45 degrees to the sides.
– Once the bar reached the chest, drive with the feet hard into the floor and push it to the starting position. Exhale once you’ve finished one rep.
2. Barbell pullover with arms bent
– Lie on a bench.
– Extend your arms above you and with an overhand grip (palms facing upwards) grab the bar with your hands at shoulder width, while keeping the elbows straight and in the same line with your arms.
– Lower the loaded bar behind the head and inhale while you’re doing it.
– Once you’ve fully extended your arms behind your head, start raising back to its starting position above your head.
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