Monster Guide: V-Taper Workout

The V-Taper is a term used to describe the small waist, broad shoulders and big back look that is known to be the ideal look for bodybuilders and physique athletes. If this is the ideal look for you, then you should be tailoring your training to achieve this. This is exactly what I did leading up to my recent show – I concentrated on bringing up my delts, lat width and lat thickness to give that illusion of a smaller waist.

danbackThese are the specific exercises I used and in my opinion are the best for creating that V-Taper look. Please note: All working sets should be done to complete muscular failure. This means EXPLAIN HERE

Standing side lateral raise

One set, starting with 2.5kg dumbbells and going up in increments of 2.5kg. Complete 4 reps each time until you reach a weight you can’t get 4 reps, then come back down in 2.5kg increments each time.

Seated lateral raise

Complete four sets with 20, 14, 7, 7 reps, reaching failure each set.

Rear delt fly machine

This is done after side delts, so your shoulders should already be fatigued. Do either one all-out set of 15-20 or two sets, 8-10, 15-20 failing every set.

Wide/close grip chins

Complete two working sets and aim for failure at 8-10, adding weight if needs be (slow negative).

Rack chins

Complete two working sets and aim for failure at 8-10, adding weight if needs be (slow negative).

Barbell rows

Complete two working sets of 8-10 or one set of 8-10 then one triple drop set, aiming for 6-8 reps in the first set.

Underhand grip EZ bar rows

Complete two working sets of 8-10 or one set of 8-10 then one triple drop set, aiming for 6-8 reps in the first set.

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