Tapered – Back & Chest with Chase Bergner

Combining antagonist muscle groups has many benefits including:
1) efficient use of time
2) massive boost in metabolism
3) incredible pump

For Chase Bergner, pairing chest and back works great for him not only for the massive pump in the deltoids and lats, 2 of the most important components to the Tapered look, but also because he can connect with his rear delts a lot better this way. Check out his lifts and some of the intermittent stretching and total ROM failure that he does.


1) Lat pulldowns: 3 sets 8-12 reps (double drop set on the last set)(10 second stretch at the end the end of each set)
Dumbbell rear lateral raises: 3 sets of 12-15 reps (isometric hold for 3 sets of 10 seconds on the last set)

2) Dumbbell presses: 3 sets of 8-12 reps
Weighted neutral grip pull-ups (body weight for AMRAP on the last set)

3) Cable rows: 3 sets of 8-12 reps (emphasis on the stretch on the last set)
Dumbbell laterals: 3 sets of 15-20 reps (full ROM failure on the last set)