4-Week V-Taper Building Workout

Build that coveted V-Taper and completely transform your physique with this 4-week back and shoulder workout. Simply add it to your current routine!

Workout Summary
Main Goal:	Build Muscle
Workout Type:	Single Muscle Group
Training Level:	Advanced
Program Duration:	4 weeks
Days Per Week:	1
Time Per Workout:	60-75 minutes
Equipment Required:	Barbell, Cables, Dumbbells, Machines
Target Gender:	Male & Female
Recommended Supplements:	ISOFLEX, Aminocuts, Impact Igniter

Workout Description

Whether you are a serious bodybuilder looking to build a massive physique or more casual lifter who desires the "cover model" look, anyone interested in muscle wants to create a wider, more "V-shaped" upper body.

I mean, let's face it – a nice pair of cannonball delts and wing-like lats not only look awesome when fully developed, but on a man's frame, such features are a no-brainer with women!

Additionally, the classic V-taper (that is, building the lats and delts) has an artistic and aesthetic appeal that makes the whole physique look imposing, threatening, and seriously cool.

Now, while our lats can be built up without much genetic potential or effort (except upon standard length, frame structure, and amazing transformation), everyone at some point strives to build the highly envied V-shaped physique with the longest approach to exercise selection and programming.

Luckily, I have been involved in the business of shaping all types of bodies for the better part of my life, and I am here to give you a well-designed training program that will have your back and shoulders challenging the world's most awesome strongman for dominance!

Program Notes

The key of the lats are most responsible for creating width and the V-taper that begins at the armpit and flows down near the waist, so we will use movements, and more specifically, angles, that directly target this area. This will include low to pull-type exercises and pulldowns with a slower (tempo) and controlled pace.

The lateral (medial) or side deltoid head is mainly responsible for widening the shoulders, so we will make this area a priority as well by employing movements that will stimulate all three deltoid heads, with extra focus on the side delt head. The goal is to maximize complete development of the entire shoulder complex.

Week 1: The FDFS (Fiber Damage/Fiber Saturation) Method

Exercise	Tempo	Sets	Reps
Close Grip Seated Cable Row	2/1/1/X	3	4-6
Underhand Grip Bent Row	5/1/1/X	3	4-6
Stiff Arm Pull Down	2/0/1	2	15-20
Close Grip Pull Down	2/0/1	2	31-34
Smith Machine High Press	2/0/1	3	31-34
Wide Grip Cable Upright Row	2/1/1	3	6-8
Dumbbell Lateral Raise	2/0/1	2	15-20
Face Pull w/Rope	2/0/1	2	25-30

Week 2: The FTX2 (Fast Twitch Exponential) Method

Exercise	Tempo	Sets	Reps
Seated Pullover Machine	2/0/1	3	21-25
Underhand Grip Bent Row	5/1/1/X	3	4-6
Underhand Grip Seated Cable Row	2/1/1/X	3	4-6
One Arm Dumbbell Row	2/0/1	2	31-34
Seated Low Row Machine	2/1/1	2	15-20
Wide Grip Lateral Pull Down	7/1/4	3	7-9
Wide Grip Cable Upright Row	7/1/4	3	7-9
Face Pull w/Rope	7/1/4	2	7-9

Week 3: The SPEC (Stretch/Peak Contraction/Eccentric/Concentric Emphasis) Method

Exercise	Tempo	Sets	Reps
Dumbbell Pullover	7/1/4	3	7-9
Close Grip T-Bar Row	2/1/1/1	3	7-9
Close Grip Seated Hammer Row	7/1/4/1	3	7-9
Underhand Grip Smith Row	7/1/4	3	7-9
Wide Grip Cable Upright Row	7/1/4	3	7-9
Wide Grip Lateral Pull Down	7/1/4	3	7-9
Face Pull w/Rope	7/1/4	2	7-9

Week 4: The PRRS (Power/Rep Range/Shock)-HYBRID Method

Exercise	Tempo	Sets	Reps
Barbell Row	2/0/1/1	3	4-6
Alternate Arm Pull Down	3/0/1/1	2	16-22
One Arm Dumbbell Row	3/0/1/1	3	4-6
Face Pull w/Rope	3/0/1/1	2	16-22
Underhand Grip Bent Row	3/0/1/1	3	16-22
Wide Grip Lat Pull Down	3/0/1/1	2	16-22
Smith Machine High Press	3/0/1/1	3	4-6
Dumbbell Lateral Raise	3/0/1/1	2	16-22