Ghost.

give me a run down on the excercises i can do to get a body like this guy....



been wanting to get into a bit of toneing and muscle building for a while, ive never wanted to be huge and this guy is how i want to be.

im 6'1 and have quite a long chest and i want to see something there worthwhile. Now comes the hard part, i cant afford the gym so it all has to be from home.

i have bars like these and have weights up to 40Kg (am quite happy to buy bigger ones)

the only lifting i have done really is the bicep curl at 40kg about 10reps and have built up to around 15,

so can anyone be kind enough to give me an idea on what i can do from home to get me towards that level, i am looking into gym membership and i will have it in the next few months, but have a few other things to pay out for first.

let me know

Cheers

Lance

DaveEscos

sorry but what a superb username!

welcome!

Ghost.

cheers mate

Paul Eggleton

Well you need to be training Chest, Arms, Back and Shoulders, the main exercises for each are:

Chest:
Bench press (either with a barbell or dumbbells, can also be done on a flat, inlcine or decline bench for variety - flat barbell is the most common)

Biceps -
Barbell curl, or dumbell curls

Triceps
Close grip bench press or close grip dips

Shoulders
Overhead press either with dumbbells or a barbell

Back
Chin ups, bent over rows(barbell or dumbbells)

Abs
Crunches and or leg raises

This is just a few for a taster, there is a whole range of others along with countless variations. But if you concentrate on the above and try and get stronger on each one then you will be on the right track. The chap in the picture is also pretty lean so you'll have to burn off some fat if you are not already that lean.

I would also recommend training legs (squats, leg press)otherwise you'll end up like all the other 'Bar bodies' e.g look good up top but put shorts on and its chicken leg time

And ditto username, quality. I think I'll change my middle name to it.

Paul 'Manhammer' Eggleton

mackers

hi paul got your emails, just been reading a post on the fitness and weight discussion, about a guy who wants to look like some guy, thats what I`m aiming for, maybe bit bigger, something like 50 cent, god that feels stupid saying that. Just thought I`d give you an idea of what I`m after! Thanks again

mackers

soory didnt mean post that here, how stupid am I

mackers

good name aswell manhammer

Ghost.

arse

Cheers Paul, ill get on it as soon as i can

ill have to loose a bit of weight, but im pretty much sorted at that front anyways

woo here i come......


oh, and cheers for the comments of my name, i would be my usual name i am on FT.com and other car sites, but some git has my name

FAST AS FORD

To get that sort of physique you'de be better off doing full body workouts rather than splits (i.e. Shoulders + back one day, bi's + legs next...etc).
Using higher reps on light to moderate weight

RSPTG

....and a foooooking good and very strict diet, ..or you will never get that lean...single digits is he!

Ghost.

hmm, dont like the sound of that

i was looking at doing the complete workout anyways, get a little plan going and stick to it,

want to get the weights pretty big before i start on using higher reps so i can get the muscle size aswell as the toning