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Build those lats and shoulders! T-bar rows, lat pull downs, dumbbell rows, and pull overs will all help to build your back. Military presses, upright rows, and lateral raises will help build shoulders. Designate separate "back" and "shoulder" days to maximize your results. Aim for 4-5 sets of 8-10 reps on each exercise. Choose heavy weights that are challenging, but always keep proper form. With patience, you'll create that v-taper.
- Erin Stern, 2x Ms. Olympia, USATF Competitor