NEW YEAR,NEW YOU (WEIGHTS)

The V-taper workout plan Duration: 60 minutes Difficulty level: Beginner Muscles involved: Shoulders · Chest · Core Focus: Build muscle · Fat loss Overview Sometimes there's nothing wrong with a little vanity. You want a bigger upper body? Then go get it. This plan has exactly what you need to sculpt the ultimate guy physique. How to do this workout? Perform the following workout 2-3 times per week. Make sure that you never perform these exercises on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest SUPERSET SETS REPS/TIME REST (S) 1A Barbell bench press 4 12, 8, 12, 8 60 1B Reverse-grip barbell row 4 12-15 60 SUPERSET SETS REPS/TIME REST (S) 2A Alternating incline dumbbell bench press 4 12, 8, 12, 8 60 2B Face pull 3 15 60 SUPERSET SETS REPS/TIME REST (S) 3A Incline dip 2 ** 60 3B Pushup 2 30 s @ 60 CIRCUIT SETS REPS/TIME REST (S) 4A Barbell upright row 3 10 60 4B Alternating dumbbell shoulder press 3 10 60 4C Single-arm dumbbell snatch 3 10 60 STRENGTH SETS REPS/TIME REST (S) 5 Jumping jacks 5 30 s 60 ** - as many as possible; @ - each side