![]() ![]() ![]() The peck deck - perhaps better known as the machine fly or the seated lever fly - requires the use of a specific machine. Peck Deck or the Standing Cable Chest Fly Both of these exercises require the use of a bench and dumbbells, and target your pectoral muscles, shoulders, and arms. The choice is yours, and can depend solely on your mood for the day. Traditional Bench Press or Dumbbell Bench Press Position your bench at about a 45-degree angle in order to work out your upper chest and the frontside of your shoulders. The incline bench press is a more challenging variation of the traditional bench press. Working until “muscle failure” is the way to get the most out of your workout routine.īelow, we look at a two-day exercise plan you can use to maintain a lean physique and conform to the strict guidelines for male models.ĭay one of your two-day exercise routine focuses on your upper body. ![]() On the other hand, if hitting 12 reps is a breeze, then your weights are likely too light. If you aren’t able to hit 12 reps, then the weights you are using are probably too heavy. Though there is room for variation, the key to the male model workout is to work until “muscle failure” - that is, you should be able to do 12 reps exactly. Each exercise day lasts just 40-60 minutes, including one minute of rest between each set.Ī formal workout includes 5-6 sets and 10-12 reps of every exercise. The male model workout we detail below spans just two days, and can be repeated throughout the week, with one rest day. Rather than aiming to get as big as possible, most male models work out with the goal of maintaining their lean muscle mass. Male models tend to have a unique workout goal. Most male models aim for “lean” - that is, some muscle definition, but an overall natural look. The ideal physique of a male model is different from what is typically considered the ideal proportions of the male body. Though some agents, casting directors, and brands will occasionally search for someone different, the general guidelines for male models are a height between 5’11” and 6’3”, a waist measuring 29-32 inches, and a chest measuring 39-40 inches. There are strict requirements for both male and female body types. In this article, we take a closer look at the body type male models must work to maintain, a typical two-day exercise routine for staying fit and lean, and some basic diet and supplement rules most male models follow. While you may not have so much control over the money and partners part, you can follow the male model workout in order to at least look like you might belong on a billboard in Times Square. Not only do they live glamorous lives in glamorous cities around the world, they often bring in big bucks and come home to partners who are equally beautiful. It’s easy to feel envious of male models. ![]()
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