A bodybuilder’s physique has traditionally been described as an X, complete with wide shoulders, a small waist, and big legs. The term V-taper has evolved to describe men’s physique, a look focused on upper-body training. However, fine-tuned full-body training is required to build the complete V-taper physique. Follow these five targeted FST-7 workouts to achieve a victory-worthy V-taper.

SUPPLEMENTATION	Men’s Physique		Pro Physique/Bodybuilding
Pre-Fasted Cardio	1 scoop AminoJect immediately upon waking up with 6-8 fluid oz water   1 Lipocide (with Carnigen) 20 minutes prior to cardio (4 weeks on/4 weeks off)   2 scoops Carnigen with 8-12 fluid oz of water 20 minutes prior to cardio		1 scoop Cell KEM immediately upon waking up with 6-8 fluid oz water   2 scoop Carnigen/Carnigen Plus with 8-12 fluid oz of water 20 minutes prior to cardio   *1 Lipocide (as needed up to 3-4 days a week, 4 weeks on/4 weeks off)
Pre-Workout	2 scoops EVP or EVP Plus   1 scoop AminoJect   Optional: 1 scoop GlycoJect on weak body part days.   *Mix together in 12-16 fluid oz water 25 minutes prior to training.		2 scoops EVP or EVP Plus   1 scoop GlycoJect   1 scoop Cell KEM   *Mix together in 12-16 fluid oz water 25 minutes prior to training.
Intra-Workout	1 scoop Cell KEM   1 scoop AminoJect   *Mix in 12-16 fluid oz water and sip in between sets during your workout. Take last sip 15-20 minutes prior to workout completion.		1 scoop Cell KEM   2 scoops GlycoJect   *Mix together in 12-16 fluid oz water and sip in between sets during your workout. Take last sip 15-20 minutes prior to workout completion.
Post-Workout	2 scoops IsoJect   *Mix in 6-12 fluid oz water immediately after training.		2 scoops IsoJect   1 scoop Cell KEM   2 scoops GlycoJect   *Mix together in 12-16 fluid oz water immediately after training.
Before Bed	1.5-2 scoops IsoJect   1 tbsp. Natural Peanut Butter   *Mix in 8-12 fluid oz water		2-2.5 scoops IsoJect   1 tbsp. Natural Peanut Butter   *Mix in 12-14 fluid oz water

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SHOULDERS To achieve a combination of shape, roundness, and separation, perform presses and variations of lateral raises.

SHOULDERS

Dumbbell Shoulder Press

2 warm-up sets, 2 working sets of 8-12 reps

Cable Lateral Raise

1 warm-up set, 2 working sets of 8-12 reps

Alternating Dumbbell Front Raise

3 sets of 8-12 reps per arm (+5 partials after final rep)

SUPERSET

Bent-Over Lateral Raise: 2 sets, 8-12 reps (+5 partial after final rep)   High-Pulling Row: 2 sets, 8-12 reps

FST-7: Dumbbell Lateral Raise

7 sets, 8-12 reps (rest 45 seconds between sets)

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BACK While you’ll be training for overall thickness and width, focus on developing your upper back by utilizing straight-arm pulldowns, pullups, and v-bar pulldowns.

BACK (Rest 90 seconds between sets)

Underhand Cable Pulldowns

4 sets of 10-12 reps (2 warm-up sets, 2 working sets) Increase weight on 2nd set (+5 partials after final rep)

V-Bar Pulldowns

2 sets, 8-12 reps (+5 partials after final rep)

Reverse Grip Bent-Over Rows

4 sets of 8-12 reps (2 warm-up sets, 2 working sets)

Seated Cable Rows using Straight Bar, palms facing

3 sets, 8-12 (hold poses between sets)

FST-7: Straight-Arm Pulldown using Rope

7 sets, 8-12 reps (rest 45 seconds between sets)

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ARMS When it comes to the V-taper aesthetic, your shoulders should be balanced with your arms. Focus on performing barbell curls, preacher curls, pushdowns, and skull crushers.

ARMS (TRICEPS/BICEPS)

Single-Arm Reverse-Grip Triceps Cable Press-Down

2 warm-up sets, 2 working sets of 8-12 reps per arm

Seated Overhead Dumbbell Triceps Extension

1 warm up set, 2 working sets of 8-12 reps

FST-7: Triceps Pushdown using Rope

7 sets, 8-12 reps (rest 45 seconds between sets)

SUPERSET (Biceps)

Alt Dumbbell Curl: 5 sets, 8-12 reps   Low Cable Curls: 5 sets of 10 reps (optional +5 partials)

Standing Double Bicep Cable Curl

3 sets, 10-12 reps

Reverse Curl

3 sets, 20 reps

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LEGS Train your calves, period. In a close contest, that could be the tiebreaker. I have my clients train legs once a week with squats, lunges, and standing calf raises.

LEGS/CALVES

Standing Calf Raises

4 sets, 15-20 reps

Leg Press Calf Raises

4 sets, 15-20 reps

FST-7: Seated Calf Raises

7 sets, 15-20 reps (rest 45 seconds between sets) *Advanced Users: Flex the muscle during rest period

Dumbbell Lunges

4 sets, 10-12 reps

Squats

3 sets, 8-10 reps

Hack Squats/Reverse Hack Squats

3 sets, 10-12 reps

Leg Extension

4 sets, 12-15 reps

FST-7: Leg Press

7 sets, 8-12 reps (rest 45 seconds between sets) *Advanced Users: Flex the muscle during rest period

Seated Leg Curls

3 sets, 10-12 reps

Stiff-Leg Deadlifts

3 sets, 8-10 reps

FST-7: Flying Leg Curls

7 sets, 8-12 reps (rest 45 seconds between sets) *Advanced Users: Flex the muscle during rest period

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ABS A well-developed mid- section establishes the rest of the physique, and this is especially true for the V-taper. The waist is going to be the smallest of all the divisions. Train your abs using your body weight only to achieve that lean, chiseled core.

AB CIRCUIT (Rest 1 minute between rounds)

Reverse Crunch

3 sets, 10-15 reps (to failure)

Elbow to Knee

3 sets, 10-15 reps (to failure)

Flat Bench Lying Leg Raise

3 sets, 10-15 reps (to failure)

Air Bike

3 sets, 10-15 reps (to failure)

*Hany Rambod has previously written articles on this topic for several publications, including Muscle & Fitness and Flex Online.

What do the bodybuilding greats of our time all have in common? A style of training that showed them the limitless potential of their physique. Here's what you need to know about FST-7. As released on Bodybuilding.com. https://youtu.be/stoQ02JnLJc

Your upper body will never look the same after Hany Rambod's and Jeremy Buendia's FST-7 shoulders-and-triceps workout! Prepare for an epic pump and extreme growth. As released on Bodybuilding.com https://youtu.be/7ROLmk6WSVk

FST-7 SHOULDERS AND TRICEPS WORKOUT

SHOULDERS

1) DUMBBELL SHOULDER PRESS

2 warm-up sets, 2 working sets of 8-12 reps

2) CABLE LATERAL RAISE

1 warm-up set, 2 working sets of 8-12 reps per arm. Add 5 partials after final rep.

3) ALTERNATING DUMBBELL FRONT RAISE

2 sets of 8-12 reps per arm. Add 5 partials after final rep. SUPERSET

4) BENT-OVER LATERAL RAISE

2 sets of 8-12 reps. Add 5 partials after final rep

HIGH-PULLEY ROW

2 sets of 8-12 reps

5) FST-7 DUMBBELL LATERAL RAISE

7 sets of 8-12 reps, rest 45 seconds between sets

TRICEPS

6) SINGLE-ARM REVERSE GRIP CABLE PRESS-DOWN

2 warm up sets, 2 working sets 8-12 reps each arm

7) OVERHEAD DUMBBELL TRICEPS EXTENSION

1 warm-up set, 2 working sets 8-12 reps

8) FST-7 OVERHEAD TRICEPS EXTENSION

7 sets of 8-12 reps, rest 45 seconds

Widen your lats and etch those abs with this epic FST-7 workout from pro trainer Hany Rambod and 2015 men's physique champ Jeremy Buendia! As released on Bodybuilding.com   https://youtu.be/ow69MRKnp5c

FST-7 AB CIRCUIT

Rest 1 minute between rounds

1) Reverse Crunch

3 sets, 10-15 reps (to failure)

2) Elbow to Knee

3 sets, 10-15 reps (to failure)

3) Flat Bench Lying Leg Raise

3 sets, 10-15 reps (to failure)

4) Air Bike

3 sets, 10-15 reps (to failure)

FST-7 Back Workout

Rest 90 sec. between sets.

1) Underhand Cable Pulldowns

2 warm-up sets of 10-12 reps. 2 working sets of 10-12 reps. Increase weight on second set, add 5 partials after final rep. 4 sets, 10-12 reps

2) V-Bar Pulldown

2 sets, 8-12 reps (Add 5 partials after final set.)

3) Reverse Grip Bent-Over Rows

4 sets, 8-12 reps (2 warm-up sets and 2 working sets.)

4) Seated Cable Rows

3 sets, 8-12 reps (Hold poses between sets.)

5) Straight-Arm Pulldown

FST-7: 45 seconds rest between sets 7 sets, 8-12 reps

Watch and learn from Hany Rambod, one of the best coaches in fitness, as he takes Men's Physique Olympia champion Jeremy Buendia through a brutal FST-7 chest-and-biceps workout! As released on Bodybuilding.com. https://youtu.be/pZZzyBKH-GY

FST-7 CHEST AND BICEPS WORKOUT

1) INCLINE DUMBBELL PRESS

2 warm-up sets of 12-15 reps 2-3 working sets of 8-10 reps (if you're feeling strong, add 5 partial reps.)

2) INCLINE DUMBBELL FLY

2 warm-up sets of 10-12 reps 2-3 working sets of 10-12 reps (if you're feeling strong, add 5 partial reps.)

3) DUMBBELL BENCH PRESS

1-2 warm-up sets of 10-12 reps 3-4 working sets of 10-12 reps (If you're feeling strong, add 5 partial reps.)

4) CABLE FLY INTO CABLE PRESS

Cable fly 7 sets of 10-12 reps into cable press 7 sets of 10-12 reps Decline Push-up 7 sets of 10-12 reps to failure (if you're feeling strong, add 5 partial reps) FST-7 superset (45-seconds rest between sets)

BICEPS

6) ALTERNATING DUMBBELL CURL INTO DUMBBELL CURL

Alternating dumbbell curl 3 sets of 8-12 reps into dumbbell curl 3 sets of 5 reps (if you're feeling strong, add 5 partial reps.)

7) STANDING DOUBLE BICEPS CABLE CURL

3 sets of 10-12 reps

8) REVERSE CURL

2 sets of 20 reps