Create The Image Of Size – Build The V-Taper

 

Here is a sample workout for building a V taper:

Monday – back, biceps, abs

Chin ups – 3 sets to failure
Bent rows/Deadlifts (alternate each week) – 2-3 warm up sets then 2 x 5-8 reps
Wide grip lat pull-downs 2 work sets, 8 reps
EZ curls – 2 sets,8-10 reps
Hammer dumbbell curls – 2 sets, 8 reps
Crunches – 3 sets, 25 reps

Tuesday – chest, triceps, abs

Incline bench press – 3 warmup sets, then 3 x 6-8 reps
Dumbbel fly – 3 work sets, 10 reps
Close grip bench press 3 work sets of 8-10 reps
Dips – 2 sets, 8 reps
hanging leg raises– 3 sets of 10 reps

Thursday – legs

Squats, regular stance – 4 warm up sets, then 1 X 10-12 reps and 1 x 15 reps
Narrow stance leg press – 4 sets of 8 reps
Stiff leg deadlifts – 4 sets of 10 reps
Standing calf raises – 3 warm up sets, 2 sets to failure

Friday – Delts, abs

Standing overhead press / seated dumbbell press –  2 warm up sets, then 2 x8 reps
Wide grip upright rows – 2 working sets, 8-10 reps
Side laterals – 2 working sets, 8-10 reps
Rear laterals – 2 working sets, 8-10 reps
crunches – 3 sets – 25 reps

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Do the warm ups with 6-10 reps depending on how you feel. Try to increase the weights every week or at least every other week. After about 7-8 weeks take a week off. Read on to find out more.


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