WORKOUT PROGRAM
DESIGNED BY:
STEVEN CAO
RIPPED BACK
TRAINING GUIDE
BUILDING THE V TAPER
INTRODUCTION
The key to building a fully proportional aesthetic physique is to
first off building a great foundation. A great foundation is built
through the correct necessary compound lifts and workouts.
Proper weight training and high volume work will allow you to put
on more muscle mass/density. The main objective for someone
who is trying to get bigger or bulk up is to build muscle mass.
Some people will state, “I don’t want to be too big or I don’t want
to have too much muscle.” The reality is having too much muscle
is an overrated term used by many people. It takes consistent
training and proper nutrition to put on quality muscle. Like they
say muscle just doesn’t grow over night it takes consistent heavy
weight training with proper nutrition and time to build muscle.
If you are looking to build a massive tapered back and learn the
training style that I utilize than guess what? You’re in the right
hands my friend. This training program will consist of the
workouts I’ve been incorporating into my routine for the past 7
years. Everything I learned was through trial and error. I will teach
you my ways of weight training to progressively build strength
and to advance your weight training to an elite level.
BUILDING A
MASSIVE THICK
BACK
When it comes to building a
massive back there are many
variables that factor in to
creating the perfect V Taper look.
Your back muscle is one of the
largest muscle groups in the
body. The back consists of 4
different regions that we will be
focusing on. The upper and lower
lats & the middle back, lower
back.
Well guess what you guys are
lucky! My back muscles being
the most dominant muscle group
I will show you exactly what I did
to develop a welldeveloped back.
Let’s get started with this
workout that I will be assisting
you to achieve the perfect back.
BACK WORKOUT
WORKOUT 1
PULL UPS:
TOTAL SETS 5
TIP: When performing pull ups, make sure your thumb is over on top of the actual pull
up bar. This will allow you to focus directly on your lats.
SET 1, 2, & 3: These 3 sets will be your warm up sets, it’s important to warm up every
muscle fiber in the back to activate its optimal potential and to avoid injuries.
I want you to shoot for 6-12 Repetitions on these 3 sets.
SET 4 & 5: These will be the working sets. After doing the previous 3 sets if it you can
do the pull up with ease then attach a weighted dumbbell using a belt and perform
weighted pull ups. If you are a beginner and can only perform regular pull ups or have a
hard time use the assisted pull up machine for these 2 sets.
The rep ranges I want you guys to do is 8 repetitions to failure on both sets.
After workout 1 you should feel a little warmed up and ready to lift some weights now.
Moving forward let’s start off with a compound lift that is one of my favorites.
WORKOUT 2
OVERHAND BARBELL ROWS:
TOTAL SETS 6
TIP: When performing the barbell rows make sure your thumb is under the bar, it might
feel uncomfortable at first but you will get used to it. This allows you to focus directly
on your back without using as much of your secondary muscle (biceps).
Don’t be afraid to use a little of momentum, imagine doing a stiff leg deadlift, when
you’re doing that negative on that dead lift use the momentum to thrust up as you go
up and pull. You want to pull the barbell towards above your belly button and you
should be standing on a slant upright. (Example. A linebacker stance)
SETS 1 & 2: These 2 sets will be your warm up sets, very important to focus on form
and really contract your back. I want you to aim for 8-12 repetitions for these 2 sets.
SET 3, 4 & 5: These are your working sets. Let’s crank it up and aim for 6-8 Reps. I want
you to increase the weight every single set for these 3 sets.
SET 6 W/ DROP SET: This will be your heaviest set. If you are getting drained then use
the same weight as the previous sets. But I want you to aim for 4-6 repetitions on this
set. Once you complete the set drop the weight to a lighter weight instantly to a
weight you can perform 8-10 repetitions with, focus on the squeeze on this drop set.
Your back pump should be feeling great after that first workout.
Let’s keep targeting that upper middle back!
WORKOUT 3
SEATED CLOSE-GRIP CABLE ROW:
TOTAL SETS 4
SET 1: Warm up set, aim for 10-12 repetitions. Focus on pulling towards belly button
then on the negative let the weight extend back and you lean forward with the weight
then using the leverage lean back with momentum and pull as in one motion, then
squeeze and repeat.
SET 2 & 3: These will be your working sets I want you to go really heavy, aim for 6-8
repetitions on these two sets. Don’t be afraid to fail, remember it’s a machine and you
will only get better.
SET 4 W/ DROP SET: This will be your heaviest set, I want you to aim for 4-8
repetitions. Use momentum if needed as long as you squeeze at the end of the
repetition. After performing set 4 drop the weights to a lighter set immediately and
aim for 8-10 slow controlled repetitions.
TIP: Find a nearby wall and put your hands against it take a step back and lean forward
and let your back stretch out. Do this throughout the whole entire workout. It’s
important to stretch muscles throughout workout to fully optimize growth and allowing
blood to get into muscles.
WORKOUT 4
T-BAR ROWS:
TOTAL SETS 5
SET 1&2: Warm up sets, aim for 10-12 repetitions gradually increase weight.
SET 3 & 4: This will be your working set, GO HEAVY! I want you to aim for 6-8
repetitions on these two sets.
SET 5 W/ DROP SET: This will be your last heavy set I want you to aim for 4-8
Repetitions and after you complete the set drop the weight to a lighter weight that you
can complete 8-10 repetitions with, focus on control for the drop set.
WORKOUT 5
LAT PULL DOWNS:
TOTAL SETS 4
TIP: Just like how you did the pull ups with the thumb on top/ over the handle, do the
same thing for this workout.
SET 1: Warm up set, aim for 10-12 repetitions. When performing lat pull down focus on
pulling down with your elbows.
SET 2, 3 & 4: Working sets, I want you to choose a moderate weight and aim for 8-10
repetitions for these 3 sets. Focus on letting the weight stretch on the way up and
then when you pull use a little squeeze you should be pulling the bar towards you
upper chest right by your collar.
WORKOUT 6
CLOSE GRIP LATPULLDOWN SUPER SET
OVERHAND CABLE PULL DOWNS:
TOTAL SETS 3
SET 1, 2 & 3: For this workout I want you to choose a weight you can for 8-10
repetitions, you can increase the weight every set if you want to but remember right
after you do the close grip lat pull downs you go immediately to the overhand cable
pull downs.
For the over hand cable pull-down I want you to aim for 8 repetitions to failure for all 3
sets after performing close grip pull-down.