blast back fat. create a sexy, lean v-taper with this workout.
so here i am. i am one month into my figure competition training. so far, so good. i checked my measurements two weeks in. i am down 5 inches total. i have actually GAINED 6 pounds! who knew? the hardest part is learning to balance being a stay at homemom, wife, and my gym schedule. there are days that are harder than others, but i’m pushing through.my goal right now is fat loss. i am still on fasted cardio first thing in the morning after 1 cup of coffee. my weightlifting is mid-afternoon. i am still higher reps, lower weight load, and minimal rest time in between sets. and right now, i am really focusing on developing the tapered v in my back.
your v-taper makes your body look well-proportioned. it gives balance to your upper and lower body. your waist looks smaller, too. and who wouldn’t want that?
your lats (latissimus dorsi) create the beautiful v-shape in your back. it is important to focus on your lower traps and abs while building your lats. they go hand in hand.
superset: chin-up assists, 16-20 reps; ab crunches 30 reps. 3 sets.
superset: bent-over barbell row, 16-20 reps; seated row, 16-20 reps.
superset: back extensions, 16-25 reps; lower abs leg lift on bench, 16-25 reps.
dumbbell pullover, 16-20 reps.
cardio 25 min, brisk walking or elliptical
bodybuilding.com has a great exercise database. it is my go-to for instructions and video examples of each exercise.
lat exercises must be done carefully and correctly. work on your mind-body connection. really think about the muscle group you are working. i like to make sure i get a full extension of my lats in these exercises–especially the dumbbell pullover. healthy, strong lats will increase lean muscle mass. you will be a fat burning machine. keep up the amazing work. your motivation keeps me motivated. xoxo