Training for the Ultimate V-Taper!
One of the most jaw-dropping looks a weightlifter can achieve is a well-proportioned “v-taper.” From the capped-off width of the shoulders extending down a chiseled back to a streamlined waist, there’s nothing more impressive than a body that triangulates from wide shoulders to a slender waist, creating a body shape that drips with onlooker-envy.
The best way to achieve the v-taper is to follow a program designed specifically to accentuate the upper portion of your torso, while simultaneously slimming the lower portion. Below is a great workout that hits your shoulders, back and core all in one, and can be performed up to two times per week for optimal effect. This workout is equally effective for men and women, just adjust the weight to the maximum amount that you can control with good form.
Assisted Chin-ups
- 5 sets of 6-8 reps (2-1-2 tempo*)
Cable or Dumbbell Rows
- 5 sets of 6-8 reps (2-1-2 tempo)
Lateral Deltoid Raises
- 4 sets of 6-12 reps (2-0-2 tempo)
Rear Deltoid Cable Flys
- 4 sets of 6-12 reps (2-1-2 tempo)
Pallof Presses
- 3 sets of 30 sec holds per side
Decline Bench Sit-ups
- 4 sets of 25 reps (1-1-1 tempo)
Decline Bench Leg Raises
- 4 sets of 15 reps (1-1-1 tempo)
* tempo is the number of seconds you should take to perform the different movements of a full rep: negative movement-stabilization-positive movement. Negative movements are when the weight is “lowered,” while positive movements are when the weight is “lifted” and stabilization is in between.
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