Jump to the routine

The Workout for a Wide V-Taper and Shredded Abs

Build a physique like social media star and 'M&F' cover Sergi Constance's, and the social media growth will follow.

Jump to the Routine
  • 0

  • Yes

Bodybuilder Sergi Constance
Per Bernal
Bodybuilder Sergi Constance
Per Bernal

A physique that will amass a huge following starts with a wide V-taper and shredded abs. Which is why I designed this chest, shoulder, and abs workout inspired by M&F‘s February cover star Sergi Constance’s impressive upper body. It emphasizes hitting the chest and shoulders from various angles and rep ranges, allowing for maximum hypertrophy to build that V-taper look.

I recommend subbing this in for your normal chest day and then performing a separate arms and back day for a complete upper-body workout. Oh, and be sure to give your legs some love. Nobody wants to follow an Adonis on stilts.

Try the workout below, and make sure to superset any moves labeled A and B.  

Routine

Want a copy on the go?
Print

The Width Workout

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
5
Reps
5
Rest
90 sec.
Exercise 3 of 0

Pec Deck Flye

Equipment
Sets
3
Reps
15
Rest
--
*Perform 2 dropsets on the last set.
Exercise 4 of 0

Dip

Equipment
Dip Station
Sets
3
Reps
Max
Rest
90 sec.
Exercise 5 of 0

Machine Rear Delt Flye

Equipment
Sets
4
Reps
25
Rest
60 sec.
Exercise 6 of 0

Seated Lateral Raise

Equipment
Bench, Dumbbells
Sets
4
Reps
10
Rest
60 sec.
Exercise 7 of 0

Barbell Front Raise

Equipment
Barbell
Sets
3
Reps
10
Rest
--
*Take a grip slightly wider than shoulder-width.
Exercise 8 of 0

Dumbbell Rear Delt Flye

Equipment
Dumbbells
Sets
3
Reps
15
Rest
75 sec.
Exercise 9 of 0

Hanging Leg Raise

Equipment
Pullup Bar
Sets
4
Reps
15
Rest
--
See all of our tutorials