Bent-Over Single Pull-Downs 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 arm
Description: Attach your tubes to a stationary point at hip height. Bend over in front of the machine with your feet hip-width apart and one handle in each hand, with your arms extended toward the machine and your palms facing inward. Your back should be flat and your neck neutral, and you should be positioned far enough away from the fixed point so that you arms are fully extended toward the machine at the level of your ears. 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. Next, pull one arm in toward you until your elbow is bent in at your side and your hand is just at shoulder level in front of your chest. Keep your hand in a straight line as you bring it in toward you; do not arc wide, and do not twist your upper body. Pause for a moment, then allow your hand to return to the starting position, following the same path and maintaining resistance throughout.
Muscles Worked: Abdominals
Reps: 20
Description: Lie flat on a floor mat or the floor with your hands straight out to your sides and your palms facing down. Lift your legs up off the floor so that your hips are at a right angle, and bend your knees so that your knees are at a right angle as well. From the starting position, lower your legs down to the right and towards the floor, being sure to hold your legs in the same position (90-degree-angled hips, 90-degree-angled knees) as you move. Your upper body should remain motionless; focus on pivoting your legs and hips using your abdominal muscles and core. When your legs have touched the floor at right, reverse the motion and bring them back up to starting position. Without pausing, move through starting position and lower your legs down to your left. When you have lowered your legs to both sides you have completed one repetition.
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!