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How You Can Be (Sort Of) A Macho Man

When wit and good looks still don’t cut it, work on these parts for size
by Chise Alcantara | Feb 28, 2016
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The age of the dad bod has come to an end. But cute, health-conscious girls who get their hearts racing over ripped abs and biceps are a reality that never goes laos. With the help of Fitness First trainer and nutritionist Joice Perey, we help you stay current and “pweds” in her book.

1) Arms

Fit chick: Jean, 21, tennis player

Confession: “When a guy’s arms are toned, feeling ko may personal bodyguard ako.”

The Workout Plan: Mostly free weights at the gym. Bicep curls, hammer curls, cheese curls—er, well…you get the picture.

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Bicep Curls (12-15 reps, 3 sets)
Have both palms facing you while keeping your elbows in while you pump.

Hammer Curls (12-15 reps, 3 sets)
Have both of your palms facing each other while pumping both arms simultaneously and keeping your elbows in at all times.

Tricep Extensions (12-15 reps, 3 sets)
Start with the dumbbells directly above your head; your palms should be supporting one end of the dumbbell with your palms. Bend your arms backwards slowly then lift up your arms to starting position.

Alternative workouts: Rock climbing, dragon boat, swimming, rowing, tennis, and other sports that involve arm endurance and strength can also be taken up to fill out and load-up your guns.

2) Legs

Fit chick: Elaine, 22, mountaineer

Confession:Iba yung dating ng lalaking may toned legs—yung mukhang rugged and marami nang sinabak. Ayoko ng masyadong sheltered-looking legs, ha ha!”

The Workout Plan: Some mixed functional and weight workouts that’ll give you legs like Beckham.

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Plyometric Box Jump Squats (12-15 reps, 3 sets)
Maintain a strong stance when taking off and landing—both feet should be acting simultaneously. Focus on a gentle landing and avoid buckling your knees.

Jump Rope (30 reps, 3 sets)
If you mess up, try to add one more rep to the count so you’ll still get the workout’s full effect.

Leg Presses (12-15 reps, 3 sets)
To check if you’re using your legs’ full range of motion, see that your knees and the tip of your toes are aligned when you sit down at the resting position.

Alternative workouts: Mountain climbing and hiking if you’re the outdoorsy type. Jogging and biking also help.


3) Chest and back

Fit chick: Ria, 24, Men’s Health writer

Confession: “A man with a broad chest and a pretty ripped back—lakas maka-weak knees. I guess because it’s easier to imagine me being enveloped in his body.”

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The Workout Plan: Super sets are your best friends for adding quality mass to your chest and back area for that Apollo-like torso.

Super Set 1:

Pushups (20 reps, 3 sets)
Half pushups are fine if you can’t support your own body weight yet. Just make sure you are feeling it on your arms and chest.

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Back Hyperextensions (20 reps, 3 sets)
You can either do this on a medicine ball or a Roman chair. Bend at your waist and keep your back straight until it’s 90-degrees perpendicular to the floor, then go back to your resting position.

Super Set 2:

Dumbbell Bench Press (10-12 reps, 3 sets)
Lie face-up on the bench. Lift the dumbbells up 90-degrees straight up perpendicular from the floor. Make sure your arms go all the way down each rep so the workout can really hit your chest.

Bent Over Two-Dumbbell Row (10-12 reps, 3 sets)
Bend over forwards at a 45-degree angle. Extend your arms downwards to full length, then pull the dumbbells to the sides of your chest while maintaining a straight back and keeping your elbows in.

Super Set 3:

Barbell Incline Bench Press (8-10 reps, 3 sets)
Lie down on the bench. Grip the bar wide enough that you’ll be able to create a 90-degree angle with your forearm perpendicular to the bar at the middle of each rep. Slowly place the bar on your chest and pump once you’re sure you have complete control and balance.

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Wide-Grip pull-ups (8-10 reps, 3 sets)
Widen your grip with your palms facing forward. Make sure that you feel your upper back doing the work and not your arms. Pull-up and hold that position for a second then slowly lower yourself back down to your starting position.

Alternative workouts: Creative sofa habits can be fat-burning too—the Wheelbarrow position, for instance. Too easy? Try push-ups while doing it. Feel the burn.

4) Shoulders

Fit chick: Donna, 24, dragon boat rower

Confession: “Guys with broad shoulders appeal even with clothes on.”

The Workout Plan: Key words: wide shoulder rotation

Plank with Arm Raise (12-15 reps hold each rep for 2 seconds, 3 sets)
Get into plank position. Keep your body straight and your butt down. Raise one arm forward at a time, holding for about two seconds at a time, then set arm down and repeat with the other.

Barbell Shoulder Press (6-8, 3 sets)
Simultaneously pump both dumbbells up at a 90-degree angle. Slowly lower them back down until you feel contraction.

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Front Plate Overhead Raise (10-12 reps, 3 sets)
Keep your arms straight while your raise the weight over your head.

Alternative workouts: Volleyball, basketball, and dodgeball make use of a wide range of motion for your arms. Better work on your blocking game next time you step in that court.

5) Abdominals

Fit chick: Nika, 21, beach babe

Confession: “What kind of girl doesn’t like abs? Tinititigan ko pa lang, ang sarap na sa pakiramdam. It shows that the guy is disciplined and really cares about his body.”

The Workout Plan: Floor exercises that you can easily do at home with an exercise mat.

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Circuit (four sets continuous work-out, 30 seconds of rest after each set)

Reverse-crunches (20 reps)
Lie down on your exercise mat. Bend your knees and push up from the floor with your palms to raise your lower back. Don’t arch your back forward while doing this as it may cause injuries.

Toe touches (20 reps)
Lift up your legs while lying down on the mat. Try to reach your toes while keeping your legs straight.

Planks (30 seconds)
Get on your elbows while keeping your body straight. Support your weight with the tip of your toes and arms. Maintain your position as best as you can.

Alternative workouts: Don’t forget the cardio. The key to losing belly fat is burning it off through hard and consistent endurance exercises. Perey says before any pandesal packs render themselves visible, “Most men will first need to drop their body fat percentage 10 to 17 percent. To have it drop to that percentage, religious exercise and proper diet is key.”

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This story first appeared in FHM's September 2015 issue.

Illustrations: James Andres
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