Wide V-Taper Back & Strong Core for Men Over 40 | DAY 13 – LAT WIDTH + CORE скачать в хорошем качестве

Wide V-Taper Back & Strong Core for Men Over 40 | DAY 13 – LAT WIDTH + CORE

Build a wide V-taper back and strong, solid core with this DAY 13 workout – perfect for men over 40 training at home. Pull-ups, rows, and hanging core work to open your lats and tighten your midsection. DAY 13 – LAT WIDTH + CORE: 0:00 - WARM-UP 1:47 -- MAIN WORKOUT (REPEAT 3X) -- 1:50 - Wide-Grip Pull-up – 9 reps 2:31 - Neutral-Grip Pull-up (parallel hands) – 9 reps 3:04 - Feet-Elevated Renegade Row to Push-up – 13 reps per side – 7 kg each arm, wearing 5 kg vest 4:18 - Toes to Bar – 10 reps 4:58 - Hanging L-Sit Hold – 50 seconds Rest 60–90 seconds between exercises. 6:02 - Cool Down (Do this at the very end) Complete all 5 moves for 3 total rounds. WHY THIS BUILDS THE V-TAPER (MEN 40+): • Wide-Grip Pull-up: Targets outer lats for that “wide back / open lats” look. • Neutral-Grip Pull-up: Builds mid-lat thickness and is friendlier on the elbows and shoulders. • Renegade Row to Push-up: Combines back, chest, and anti-rotation core – great for spine stability. • Toes to Bar: Hits lower abs, hip flexors, and grip in one movement. • Hanging L-Sit Hold: Deep core strength and shoulder stability that carry over to all pulling work. FORM & MODIFICATIONS (40+): • Can’t hit 9 pull-ups yet? – Use a band, or do 5 strict + 4 slow negatives. • Keep ribs down and core tight on renegade rows – no twisting or sagging hips. • If feet-elevated is too hard, start with feet on the floor or on a low step. • L-Sit Hold: Start with bent knees, then move to one leg straight, then both legs straight as you get stronger. Use this Day 13 session 1–2x per week to widen your back, tighten your waist, and build a stronger, more athletic upper body after 40. Stay consistent. Stay powerful. Stay young