Muscles Worked: Abdominals (obliques)
Reps: 20 each side
Description: Lie on your side and support yourself on one elbow. One foot should be one on top of the other, and your lower hip should be on the floor. Your lower arm's elbow should be directly under your armpit. The forearm of your lower/supporting arm should point directly forward. Bend your upper arm's elbow and place that hand on your hip. From the starting position, use your obliques and hips on your lower side to lift up to a flat position. Your body should be in a straight diagonal line from head to feet. Be careful not to tip your shoulders or hips forward or back as you lift. From the top of your lift, lower slowly down to your starting position, but do not let your hip touch the floor between lifts. After you have finished 20 lifts on one side, switch to the other side and perform 20 more.
Step-Back and Single Rows with Tubes:
Tubes Required*** Note our photos are using cables, not tubes, sorry. Skip if you don't have tubes.
Muscles Worked: Legs, Back
Reps: 12 each side
Description: Attach the end of the tube to a stationary points at hip height. Stand facing the machine with your feet hip-width apart and one tube handle in each hand, with your arms extended toward the machine and your palms facing inward. Bend your knees and press your hips slightly back into a slight sitting position. Keep the majority of your weight back on your heels, while still applying pressure through the balls of your feet. From the starting position, step back with one foot about two to three feet behind you. Using the arm on the same side as your stepping leg, perform a row—pull your elbow behind you, squeezing across your shoulder blade and keeping your elbow bent. Your upper body will turn somewhat as you perform the row, but you should not pivot through your knee. Allow your arm to return to the starting position as you bring your leg back to the start as well. Do an entire set of 12 on one side, and then switch to the other side and repeat.
Editor
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!