V-Taper Back Workout PLAN

Last Updated on January 7, 2021

Day 1: Strength

Seated Cable Row (wide grip)

Sets 4 – Reps 8

---

Pull-Up*

Sets 4 – Reps 8

---

One-Arm Standing Cable Row

Sets 4 – Reps 8

---

Straight-Arm Pulldown

Sets 4 – Reps 12

---

Day 2: Size

*If you can’t complete the set with full ROM pull-ups, do assisted pull-ups or lat pulldowns (after reaching failure on unassisted pull-ups) to reach the target rep count. Over time, set a goal to complete all sets unassisted.

**Perform with a 2-second positive and 4-second negative.

†Do 1-2 drops sets on your last two sets.

Straight-Arm Pulldown

Sets 4 – Reps 12

---

Pull-Up*

Sets 4 – Reps 12

---

Seated Cable Row (wide grip)

Sets 4 – Reps 8

---

One-Arm Standing Cable Row

Sets 4 – Reps 8

BY DAVID SANDLER

Reference.Muscle&Fitness.