How to better your V taper in 4 months.
Full training split.
Full training split.
This is a 2 phase workout routine.
The numbers symbolise sets and reps (in this order).
The numbers symbolise sets and reps (in this order).
Phase 1
You will follow this split for the first 2 months.
Day 1
1. Incline barbell bench 4x6-12
2. T bar rows 4x8-12
3. Lateral raises 4x12-15
4. Overhead rope tricep extensions 3x10-12
5. EZ bar bicep curls 3x8-12
6. Decline crunches 3x8-15
Day 2 : Rest
You will follow this split for the first 2 months.
Day 1
1. Incline barbell bench 4x6-12
2. T bar rows 4x8-12
3. Lateral raises 4x12-15
4. Overhead rope tricep extensions 3x10-12
5. EZ bar bicep curls 3x8-12
6. Decline crunches 3x8-15
Day 2 : Rest
Day 3
(Obviously if your legs are small, there will be no f*cking V taper)
1. Trap bar deadlifts 4x6-12
2. Lunges 3x8-10
3. Leg curls 4x10-12
4. Seeated calf raises 4x12-15
5. Reverse hypers 3x8-12
Day 4: Rest
(Obviously if your legs are small, there will be no f*cking V taper)
1. Trap bar deadlifts 4x6-12
2. Lunges 3x8-10
3. Leg curls 4x10-12
4. Seeated calf raises 4x12-15
5. Reverse hypers 3x8-12
Day 4: Rest
Day 5
1. Wide grip pull ups or pulldown 4x6-12
2. Flat DB bench 4x8-12
3. Seated close grip row 3x8-12
4. Millitary press 3x6-10
5. Cable flyes X hammer curls 3x10-15 for flyes and 3x8-10 for curls
6. Rope facepulls X lateral raises 3x12-15
7. Reverse grip tricep ext 3x12
1. Wide grip pull ups or pulldown 4x6-12
2. Flat DB bench 4x8-12
3. Seated close grip row 3x8-12
4. Millitary press 3x6-10
5. Cable flyes X hammer curls 3x10-15 for flyes and 3x8-10 for curls
6. Rope facepulls X lateral raises 3x12-15
7. Reverse grip tricep ext 3x12
Day 6 : Rest
Day 7 : Rest
Repeat
Day 7 : Rest
Repeat
Phase 2
You will follow this split for the last 2 months.
You will follow this split for the last 2 months.
Day 1
1. Decline DB bench 4x12-15
2. Reverse grip barbell rows 4x8-12
3. Rope pullover 4x12-15
4. Close grip bench 3x10-12
5. Concentration curls 3x8-12
6. Lateral raises 4x12-15
7. Knee raises 3x12-15
6. Decline crunches 3x8-15
Day 2 : Rest
1. Decline DB bench 4x12-15
2. Reverse grip barbell rows 4x8-12
3. Rope pullover 4x12-15
4. Close grip bench 3x10-12
5. Concentration curls 3x8-12
6. Lateral raises 4x12-15
7. Knee raises 3x12-15
6. Decline crunches 3x8-15
Day 2 : Rest
Day 3
1. Squats 4x6-12
2. Reverse lunges 3x8-10
3. Leg curls 4x10-12
4. Seeated calf raises 4x12-15
5. Hyperextensions 4x8-15
Day 4: Rest
1. Squats 4x6-12
2. Reverse lunges 3x8-10
3. Leg curls 4x10-12
4. Seeated calf raises 4x12-15
5. Hyperextensions 4x8-15
Day 4: Rest
Day 5
1. Neutral grip pull ups or pulldown 4x6-12
2. Neutral grip chest press 4x10-15
3. Chest supported close grip row 3x12-15
4. Arnold press 4x10-12
5. DB pullover X DB bicep curls 3x10-15 for pullover and 3x8-10 for curls
1. Neutral grip pull ups or pulldown 4x6-12
2. Neutral grip chest press 4x10-15
3. Chest supported close grip row 3x12-15
4. Arnold press 4x10-12
5. DB pullover X DB bicep curls 3x10-15 for pullover and 3x8-10 for curls
6. Rear delt cable flyes X lateral raises 3x12-15 for both
7. Guilotine tricep extensions 3x12
Day 6 : Rest
Day 7 : Rest
Repeat
That's it.
Keep the rest periods high, take care of your sleep and nutrition, and you will grow.
7. Guilotine tricep extensions 3x12
Day 6 : Rest
Day 7 : Rest
Repeat
That's it.
Keep the rest periods high, take care of your sleep and nutrition, and you will grow.
There's a mistake on phase's 2 day 1, skip the decline crunches.
This split targets beginner to intermediate lifters.
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