# V-TAPER Muscular program

Build a wider back, shoulders, chest and arms while gaining muscle

## Monday — Chest + Triceps

Bench Press · Dumbbell Press (Incline) · Cable Crossover / Fly (Low) · Triceps Pushdown · Triceps Extension (Overhead)

### Workout

- 1 × 0 Bench Press - Resistance Band
- 1 × 0 Dumbbell Press (Incline) - Dumbbell
- 1 × 0 Cable Crossover / Fly (Low)
- 1 × 0 Triceps Pushdown - Cable Rope
- 1 × 0 Triceps Extension (Overhead) - Sled


## Tuesday → Back + Biceps + Forearms

Lat Pulldown (Underhand) · Lat Pulldown (Single-Arm) · Cable Row (Seated) · Row (Wide) · Bicep Curl · Hammer Curl (Incline) · Wrist Curl

### Workout

- 1 × 0 Lat Pulldown (Underhand) - Cable
- 1 × 0 Lat Pulldown (Single-Arm) - Cable
- 1 × 0 Cable Row (Seated) - Cable
- 1 × 0 Row (Wide)
- 1 × 0 Bicep Curl - Barbell
- 1 × 0 Hammer Curl (Incline) - Dumbbell
- 1 × 0 Wrist Curl - Cable


## Wednesday → Legs + Abs


## Thursday → Shoulders + Arms + Forearms


## Friday → Back + Chest