Push-ups (basic):
Muscles Worked: Chest, Triceps
Reps: Max out (do as many as you can while maintaining proper form)
Description: Position yourself on the floor in a prone position (face down) with your legs together and extended straight behind you and your arms slightly more than shoulder-width apart. Support yourself on your toes and your hands, with your palms down on the ground. Your arms should be straight but without locked elbows. Your spine should be neutral with no arch. From the starting position, slowly bend your arms and descend toward the floor. Keep your neck in line with your spine throughout the movement; do not jut your chin out towards the floor at the bottom of the movement. Stop when your elbows are at a 90-degree angle. Reverse position and push back up to the starting position. Do not lock your elbows at the top of the movement. Without pausing at the top, immediately descend into your next rep.
Single-Leg Step-Ups from Seated Position:
Muscles Worked: Legs
Reps: 10 each leg
Description: This exercise develops quadriceps, hip flexors, and hamstrings while also building core strength. Sit on a flat bench with your knees bent, your feet in front of you, and your arms down at your sides. Your feet should be directly under your knees. Raise one foot off the floor and hold it in the air in front of you. From the starting position, use only the foot on the floor to raise yourself to standing. You should remain on only the one foot throughout. From the upright position, use the same one base leg slowly to return to sitting. Your hips will push out behind you as you sit. Complete a full set of stand-ups with the right foot on the floor, and then switch legs and perform another set with the left foot down. Keep your hips square and your core engaged throughout; do not arch your back.
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Japhy Grant Editorial Director
David Hauslaib Publisher
Jossip Initiatives
yes, i want to look like worms are trying to escape my body. it's fresh, it's new, I'm in!
I think that's called striation. It's what happens when you're in shape. Try it!
Actually, I think the worms happen when you don't get enough fat in your diet. Your skin dries out and you veins pop out. I know it's a look a lot of guys aim for (so many boys in Chelsea have ashy skin they start to think it's normal), but it is most definitely not a sign of being "in shape!"
No way Hells - that's not "in shape". That pic is just gross. Even his eyebrow is bulging! (plus I think he would be considered vascular before being considered striated)
There is such a thing as being too cut, and the boy is tilting in that direction. Extreme or professional bodybuilders can be impressive, but rarely sexy - to me at least.
he's fit so i ask waht is the alternative to that?
Oh well, I think it's hot, each to his own, I guess. The less body fat, the better, as long it comes with muscle.
Don't get me wrong - I think this guy is hot. It's the 'in-shape' part I disagreed with. I've worked with some of the world's top athletes (Kona Iron Man, Moloka`i Hoe, Surfing Triple Crown … sadly, worked with never led to played with), and this is not how any of them looked!
Haven't looked through all eight pages of this proposed routine but as one of the world's oldest living homosexuals, I hate working out but do it faithfully because everything I read and hear assures me "this is really good for you." It used to be about beauty — now it's too late for that, and it's about health. And the social aspect, shall we say.
But hasn't anyone else noticed that darling Andrew rah-ther casually reveals that he's not just a smoker but a "very heavy smoker"??? Andrew darling you are too cute and valuable and smart to be doing that. Please, dear, stop it at once. It might be the hardest and and for certain will be the best thing you ever do.
Yes, Richard. Plus, quitting smoking would certainly help him put on the muscle/weight he desires, since smoking suppresses the appetite. Worked for me.
ps - smoking also leads to erectile dysfunction. I ust wish it wasn't so damn enjoyable!