BroBible / MacroFactor
Earlier this year, MacroFactor released their highly-anticipated MacroFactor Workouts app. They had raised the bar unimaginably high with the MacroFactor food logger/calorie tracking app and their legions of devoted users were clamoring for a workout app that would blow away the competition.
They delivered. It is the best workout app out there by a mile. The MacroFactor Workouts app creates fully customized weight lifting routines based on which muscles you want to emphasize, experience, available equipment, time spent lifting, and more.
Download the MacroFactor App For iPhone or Android – use code ‘brobible’
Each exercise within the app also has accompanying videos from Jeff Nippard displaying proper form/technique so those venturing out to try new lifting routines can nail it on the first session. I’ve included screenshots of Jeff Nippard’s videos that are found within every exercise below in the MacroFactor Workout app.
MacroFactor Workouts Exercises To Achieve The ‘V-Shape’
Within weight lifting, the V-Shape is among the most highly-prized physiques. Essentially, it is broad shoulders and a strong upper body with a thin waist. There are a million and one ways to get there but these six exercises with MacroFactor Workouts will help you along the way and with consistency they will have you there in no time.
1. Standing Dumbbell Lateral Raise
MacroFactor Workouts / Jeff Nippard
The Standing Dumbbell Lateral Raise is an exercise that will humble even the most seasoned of gym rats. It is simple in execution, you simply stand straight up, hold barbells in each hand, and while keeping your arms straight you lift them to shoulder length and then back down again.
This exercise works the Lateral Deltoids as well as the anterior and posterior delts. In essence, it is going to make you look big up top while also building the Upper trapezius. Where this exercise becomes so humbling is the actual weight. Do NOT over do it. Even heavy lifters are putting up “light” dumbbells on the Standing Dumbbell Lateral Raise. Comparatively speaking it is a ‘small’ set of muscles that you are working on building them up slowl is important. But the results are all worth it in the end as you chase that broad and defined upper body.
Download the MacroFactor App For iPhone or Android – use code ‘brobible’
2. Upright Rows
MacroFactor Workouts / Jeff Nippard
In pursuit of the V-Shape the Upright Rows is a must. This can be done with dumbbells or a weighted bar. Start standing with feet shoulder width apart holding the bar using an overhand grip. While exhaling, pull the bar (or dumbbells) straight up and ensure your elbows are always higher than your wrists. Once you reach mid-chest, stop and go back down.
Similar to the Lateral Raise, Upright Rows also work the traps and delts. But they have the added benefit of helping build biceps and triceps as well. You will want to hit each of these lifting exercises 2x a week if not more and this is one where you will very quickly see results in your upper body muscle growth.
3. High-to-Low Cable Fly
MacroFactor Workouts / Jeff Nippard
This is a relatively common lift and one that requires a cable machine though similar movements can be accomplished with a bench and dumbbells if cables aren’t available. Using D-Shaped handles in each hand, stand equidistant between both sides and extend arms out with a slight bend in the elbow. A good thought to keep in mind during this once is to think as if you are hugging a large tree, getting a wide arc and bringing your biceps in from that angle.
The High-to-Low Cable Fly is going to supercharge your chest. If you are already doing some sort of bench press and/or incline dumbbell chest press this is the missing element to making your upper body pop. Upper chest, delts, and tris will all be activated here if performed correctly.
4. Horizontal Cable Chop
MacroFactor Workouts / Jeff Nippard
As we continue to work our way further down the body we stay on the cable machine with the Horizontal Cable Chop. Set the cable to about chest height, adjust the weight appropriately, and set up so your body is facing perpendicular to the machine. Using both hands on the grip, you will pull the cable away keeping tension throughout in an effort to activate your obliques as much as possible.
If done consistently and correctly, nothing will tone your obliques quite like this exercise because while you can activate the obliques in an array of abs exercises this incorporates the resistance training and helps really build those muscles. This, in turn, really firms up your obliques and deep abdominal muscles which will suck in the lower portion of your body and build that V-Shape.
Download the MacroFactor App For iPhone or Android – use code ‘brobible’
5. Dumbbell Side Bend
MacroFactor Workouts / Jeff Nippard
This one seems so simple but it should not be skipped! We are still blasting the obliques to tone the lower portion of the upper body here but in a different direction than the Horizontal Cable Chop.
For the Dumbbell Side Bend, pick up a heavy dumbbell or a plate can be used if no dumbbells are on hand. Slowly ‘reach’ down toward your knee while holding the dumbbell along the side of your body, as if you were reaching down sideways to pick something up while keeping your legs straight. This will torch your obliques over time and is often the missing piece in a core routine. Do this, the V-Shape will come.
6. Straight Leg Reverse Crunch
MacroFactor Workouts / Jeff Nippard
Last but not least we have the Straight Leg Reverse Crunch. Laying flat on the ground with your legs outstretched you raise them vertically and slowly back again. Think of this like a ‘leg throw’ where if someone was helping you they’d throw your legs to the ground and you would stop them except this is unassisted. Bonus points if you can find a decline/incline bench and add further distance.
Once you spend a few weeks of doing the Straight Leg Reverse Crunch regularly, you will then incorporate lifting your butt off the mat/ground once your legs reach 90-degrees at the top. This will fully activate your lower abs. With consistency, the Straight Leg Reverse Crunch will have your lower abs looking shredded like Brad Pitt in fight club. This is the cherry on top of the V-Shaped physique. Because you don’t want to build a stacked upper body and then look flabby at the bottom, do you?
Ready to get started? You can download the MacroFactor Workouts app by following any of the links throughout this article. Using the promo code ‘BROBIBLE‘ you will receive a 2-week free trial. That is ample time to know whether or not this will be for you. I use it, I swear by it, and I would not recommend this to you all if it wasn’t something I believed in.