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 |
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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 |
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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 |
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) |
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) |
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 |
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
|
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.