Training

V is for Victory

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V is also for V-Taper. For those who aren’t familiar with the term, V-Taper has to do with creating a “V” shape withV is for victory your upper body from your shoulders to your waist. Generally it is a look most people want to go for because it is normally aesthetically pleasing to the eye. Whether you are a bodybuilder, fitness buff, or just a regular person trying to look better, a nice V-Taper will go a long way.

So how can you achieve this? As we all know working certain muscles in proper fashion can help change the shape of your body. For a proper “V” you are looking to add shoulder width, upper back size, and slim down the waist to make it as tight as possible. Obviously the rest of the body should be tight and toned but we are focusing on the specific areas you look at for a better “V”.

The flip side is to have more of a block shape. This usually isn’t the look people want because you tend to seem stockier and in lesser shape even if you are just as toned as someone who has a great taper. Visually the angles of the body can make two people who have the exact same size waist look different if one has a pronounced tape while the other has a blocky look.

The V-Taper Workout

For this workout we are concentrating on the shoulders, back, abs, and muscle tone. This means a tight diet to drop excess weight that tends to collect around the middle.

  • Day 1 – Back and Shoulders
  • Day 2 – Chest and Arms
  • Day 3 – Cardio & Core Training (45 mins of cardio and 10 minute core circuit)
  • Day 4 – Legs
  • Day 5 – Back and Shoulders
  • Day 6 – Cardio & Core Training (45 mins of cardio and 10 minute core circuit)
  • Day 7 – Rest

Back and Shoulders

  • Pull-ups – 3 sets of 6 to 9 repetitions
  • Wide Grip Pulldowns – 5 sets of 6 to 12 repetitions
  • Seated Cable Rows – 2 sets of 6 to 9 repetitions
  • Lat Shrugs – 1 set of 20 repetitions
  • Wide Grip Hang – 60 seconds
  • Standing Dumbbell Shoulder Press – 3 sets of 6 to 9 repetitions
  • Seated Lateral Raises – 5 sets of 6 to 12 repetitions
  • Read Dumbbell Lateral Raises – 2 sets of 6 to 9 repetitions
  • Dumbbell Shrugs – 2 sets of 8 repetitions

Chest and Arms

  • Decline Dumbbell Bench Press – 3 sets of 6 to 9 repetitions
  • Incline Dumbbell Bench Press – 3 sets of 6 to 9 repetitions
  • Flat Bench Cable Flyes – 2 sets of 6 to 9 repetitions
  • Incline bench Cable Flyes – 2 sets of 6 to 9 repetitions
  • Barbell Curls – 3 sets of 6 to 9 repetitions
  • Close-grip Bench Press – 3 sets of 6 to 9 repetitions
  • Dumbbell Concentration Curls – 3 sets of 6 to 9 repetitions
  • Triceps Pressdown with Rope Handle – 3 sets of 6 to 9 repetitions
  • Forearm Curls – 2 sets of 20 repetitions

Legs

  • Leg Extensions – 3 sets of 6 to 9 repetitions
  • Barbell Squats – 3 sets of 6 to 9 repetitions
  • Leg Press – 3 sets of 6 to 9 repetitions
  • Stiff-Legged Deadlifts – 3 sets of 6 to 9 repetitions
  • Lying Leg Curls – 3 sets of 6 to 9 repetitions
  • Standing Calf Raises – 3 sets of 20 repetitions
  • Seated Calf Raises – 3 sets of 20 repetitions

Shoulders and Back (2nd time)

  • Barbell Military Press – 4 sets of 6 to 9 repetitions
  • Side able Laterals (behind back) – 3 sets of 6 to 9 repetitions
  • Rear Dumbbell Lateral – 5 sets of 6 to 12 repetitions
  • Shrugs – 2 sets of 8 repetitions
  • Lat Shrug – 4 sets of 6 to 9 repetitions
  • High Pulley Row – 5 sets of 6 to 12 repetitions
  • Single Arm Dumbbell Row – 2 sets of 6 to 9 repetitions
  • Behind the Neck Pulldowns – 1 set of 20 repetitions
  • Wide Grip Hang – 60 seconds

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