V taper workout: lats, side shoulders and rear shoulders (gym)

• In your first two weeks, do 2 sets of each and stop every set with 3 or 4 reps to spare, as our plans advise for new exercises.
• Twice a week, at least 2 days apart, with your leg training and cardio on other days, as on the upper days of our 4-day split.
• Add reps until every set reaches the top of its range, then take the smallest weight step you have. Bands and cables give smaller steps for raises than dumbbells.
• Keep shoulder pain to about 5 out of 10 or less, settled by your next session, as our lateral raise guide says. Sharp pain means stop that move and see our shoulder pain guides.
• No gym? Our back and shoulder workouts at home cover the same muscles with dumbbells, a band and an optional bar.
• After heart surgery through the breastbone, or a heart or lung transplant, follow your surgeon's advice before pushing, pulling or lifting with your arms.
• Stop for chest pain or pressure, dizziness, unusual breathlessness or a racing or irregular heartbeat, and get medical help. A pop at the front of the elbow with bruising or a bulge in the upper arm needs an urgent treatment centre or A&E.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

• How to get a V taper guide

• Back exercises
• Shoulder exercises
• Upper body exercises