The perfect man : body building

The week

1. Monday

   Calisthenics

   1 min push, 3 min swivel, 3 min squat, 3 min bounce.

2. Wednesday

   Milk jug

   24 reps. Friday’s six, with a jug in one hand, then 2 minutes of bouncing.

3. Friday

   Single heavy dumbbell

   The six. 2 reps a side, except the clean and press: 2 reps total, re-holstered each rep. Add 2 every other week.

The six

Friday’s single heavy dumbbell. Two reps a side. Free arm on the chest for the squat and the deadlift.

1. 01Deadlift

   Body weight over one heel, weight forward. Chest to the knees, then a hip thrust to stand. Free arm stays on the chest.

2. 02Curl

   Lie on the floor, one arm out to the side. Curl the weight, twist if you need to, and press.

3. 03Row

   Hunch low and brace one elbow on the thigh. The other arm is loaded: pull the weight back and up.

4. 04Squat

   Body weight over one toe, weight off to the side. Butt to the heels, then a hip bump to stand. Free arm on the chest.

5. 05Clean & press

   Holster the weight at the hip. Swing it to the shoulder, press up, reach the opposite toe, and re-holster. Each rep ends back in the holster. Two reps total.

6. 06Hip flosser

   Move the weight around the hips, front and back. Swing the hips side to side and front to back, feet close together.

Eight finished sessions. A video is only a submission. Those eight vote two out. Each of the six who stay takes $30. The two with the fewest cut-votes are picked for an increased prize in two months, against six winners from other contests.

You vote two other people, not yourself. Ties break toward whoever was marked worst more recently, then the later entry. The two marked Increased meet six winners from other contests — eight in that field. This app names them. It does not collect or send the money.

The rest

Open one. The six lifts stay above.