Build the Body of a Greek God
The statue of Doryphoros by Polykleitos displays the perfect proportions of a Greek God.
Who doesn’t want to have a body like this, with ideal proportions and a great set of abs.Chocobo Names
To achieve such a perfect body, one must workout eight different muscle groups to match this statue.
1. Neck Workout
It may seem strange, but you will need to workout your neck to match the massive 19 inch neck of Doryphoros.
Exercise #1: Dumbbell Shrug.While grasping the dumbbells tightly, and your arms at your side, relax your shoulders. Now raise your shoulders as high as you can go. Now slowly return to the starting position while relaxing your trapezius and your shoulders. Again, try to use a weight that you can do 3×8.
Exercise #2: Upright Row. Begin by holding a barbell in an overhand grip and your hands comfortably apart. Let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close to your body. Lift until your elbows and forearms are level with the ground. Lower the weight slowly to the starting point. Make sure you have good form as this exercise can be dangerous if done improperly. Also do 3×8, but make sure the weights are to heavy (don’t hurt yourself).
2. Bicep Workout
In order to match this statue’s 16.5 inch biceps, you will need to really work those biceps pretty hard.
Exercise #1: Close Grip Chin-Up. First of all, get a pull-up bar. Grip the bar with your palms facing you and with your hands spaced an inch or two apart. Using your arms, pull your body up until your chin is above the bar. Then lower yourself down until your arms and shoulders are completely straight. With this exercise, its impossible to say how many reps you should be doing. Instead, you should do as many chin-ups as you can until failure to lift your chin above the bar, and then do two additional sets of that. Video instruction here.
Exercise #2: Concentration Bicep Curl. Siting on the bench grasp dumbbell between feet, place back of upper arm to inner thigh. Raise elbow slightly by leaning into leg. Slowly raise the dumbbell to the front of the shoulder, and then lower it back down to starting position. Do 5 sets of 3 repetitions (the weight should be something heavy for you).
Concentration Bicep Curl
3. Chest Workout
With a chest measurement of 52 inches, this statue has some serious pectorals.
Exercise #1: Bench Press.
Do this classic exercise with either a barbell or dumbbells,
with instructions for the dumbbells here.
For best results, do 5 sets of 3 reps with heavy weight.
Exercise
#2: Push Ups. For extremely detailed instructions on how to do push ups the right way, go here. As with close grip chin-ups, there is no set amount of repetitions you should be doing, as it varies by person and strength. Here you can find a good plan to get really good at push ups.
Build the Body of a Greek God
The statue of Doryphoros by Polykleitos displays the perfect proportions of a Greek God. Who doesn’t want to have a body like this, with ideal proportions and a great set of abs. To achieve such a perfect body, one must workout eight different muscle groups to match this statue.
1. Neck Workout
It may seem strange, but you will need to workout your neck to match the massive 19 inch neck of Doryphoros.
Exercise #1: Dumbbell Shrug.While grasping the dumbbells tightly, and your arms at your side, relax your shoulders. Now raise your shoulders as high as you can go. Now slowly return to the starting position while relaxing your trapezius and your shoulders. Again, try to use a weight that you can do 3×8.
Exercise #2: Upright Row. Begin by holding a barbell in an overhand grip and your hands comfortably apart. Let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close to your body. Lift until your elbows and forearms are level with the ground. Lower the weight slowly to the starting point. Make sure you have good form as this exercise can be dangerous if done improperly. Also do 3×8, but make sure the weights are to heavy (don’t hurt yourself).
2. Bicep Workout
In order to match this statue’s 16.5 inch biceps, you will need to really work those biceps pretty hard.
Exercise #1: Close Grip Chin-Up. First of all, get a pull-up bar. Grip the bar with your palms facing you and with your hands spaced an inch or two apart. Using your arms, pull your body up until your chin is above the bar. Then lower yourself down until your arms and shoulders are completely straight. With this exercise, its impossible to say how many reps you should be doing. Instead, you should do as many chin-ups as you can until failure to lift your chin above the bar, and then do two additional sets of that. Video instruction here.
Exercise #2: Concentration Bicep Curl. Siting on the bench grasp dumbbell between feet, place back of upper arm to inner thigh. Raise elbow slightly by leaning into leg. Slowly raise the dumbbell to the front of the shoulder, and then lower it back down to starting position. Do 5 sets of 3 repetitions (the weight should be something heavy for you).
Concentration Bicep Curl
3. Chest Workout
With a chest measurement of 52 inches, this statue has some serious pectorals.
Exercise #1: Bench Press.
Do this classic exercise with either a barbell or dumbbells,
with instructions for the dumbbells here.
For best results, do 5 sets of 3 reps with heavy weight.
Exercise
#2: Push Ups. For extremely detailed instructions on how to do push ups the right way, go here. As with close grip chin-ups, there is no set amount of repetitions you should be doing, as it varies by person and strength. Here you can find a good plan to get really good at push ups.
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