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How to get that “V Man Taper” Do you want wide shoulders that taper down to a small waist? The key is to develop the deltoid and lat muscles in the shoulders and back. This month’s featured workout is designed to do exactly that. This is an advanced workout. You should get yourself in shape by doing a basic workout for at least 6 weeks before you attempt this workout. See the Workouts page for a sample of some basic workouts.
To get the Maximum results from your workout, be sure to take the proper supplements. It is a good idea to take a Pre Workout Supplement before your workout and a Protein Supplement or a Meal Replacement Supplement immediately following your workout. Also be sure to take a good Multi-Vitamin Mineral Supplement. If you are trying to lose weight or burn fat, you should also take a Fat Burner Supplement. Visit the Supplements page for information on all of the top supplements.
Advanced Back & Shoulder Routine
WIDE GRIP PULL UP: Do 5 sets of 15 reps or 5 sets of as many as you can do.
DEAD LIFT: Do 5 sets of 10 reps. Do a light warm up set followed by a medium warm up set. After you complete your warm up sets, do 3 heavy sets.
BARBELL ROW: Do 5 sets of 10 to 12 reps. Do a light warm up set followed by a medium warm up set. After you complete your warm up sets, do 3 heavy sets.
DUMBBELL SHOULDER PRESS: Do a light warm up set followed by a medium warm up set. After you complete your warm up sets, it’s time to complete a giant set. Pick up a pair of heavy dumbbells that you can perform 8 to 10 reps with. If you are using 50 pound dumbbells, do your 8 to 10 reps. Set the 50 pound dumbbells down and without resting, pick up a set of 45 pound dumbbells. Do as many reps as you can and then pick up a set of 40 pound dumbbells. Work your way down the dumbbell rack without resting between sets. Use at least 5 different sets of dumbbells. Your deltoids will be so pumped up that you will find it hard to move them. Rest for a few minutes and get ready for the next exercise.
SIDE LATERAL RAISE: Do a light warm up set followed by a medium warm up set. After you complete your warm up sets, do a giant set just like you did on the dumbbell press. Work your way right down the rack without resting. Use at least 5 different sets of dumbbells.
REAR LATERAL RAISE: Perform these in the same fashion as the other two deltoid exercises. (Two warm up sets followed by a giant set.)
Do this workout twice a week for 6 weeks. A good way to do this routine is on Monday and Friday. On Tuesday and Thursday do abdominals and some light cardio work. On Wednesday do some light work for your other body parts. (Chest, Arms and calves) Rest on Saturday and Sunday. Save most of your energy for your Lat and Deltoid routine.
REMEMBER: You will only be on this routine for six weeks. Make sure you get the most out of every workout. Apply PROGRESSIVE TRAINING to your workouts and try as hard as you can. Stretch and warm up before each workout. Take the proper Supplements and get enough rest. Do all of the exercises correctly. Do not cheat. Refer to the Weight Training page for an explanation of all of the exercises.
