The Jason Statham Workout

The Jason Statham Workout

Even though the Jason Statham you see in the magazines today has one of the most enviable bodies in the world (I have a magazine with him doing a flagpole!), there was a time when he used to overeat and most of all, put on pounds.

That was when the Jason Statham workout (designed specifically for him) changed his life. He put his nose to the grindstone and worked out every other day except Sunday with an ex-NAVY Seal, Logan Hood.

The Jason Statham Workout

Surprisingly, there are only two rules that guide his workout regimen: “no repeats even for a single day” and “recording how the routine was conducted to check for progress”.

Since the workout routine that he follows is a combination of exercises, it is difficult to list them all, however, each workout is completed in three stages, here is how they are carried out:

Stage One: Warm up (10 minutes)

For a start, he uses a rowing machine known as the Concept2 Rowing Machine as it works the cardiovascular system and the primary muscle groups while being low-impact. It is the easiest stage of the three.

Stage Two: Medium Intensity Workout (10 minutes)

This stage consists of heavy lifting exercises such as power clean, front squat and the deadlift with no more than five reps at a time or circuit training with light weights. Carrying exercises using sandbags or kettlebells or even throwing exercises with medicine balls are also added to this routine.

Stage Three: Interval Training

The third and final stage involves doing six exercises that work the entire body without rest. As he puts it, it is the most brutal circuit routine ever.

The Jessica Biel Workout

Jessica Biel is one of those reasons why men realize that they are men, and women feel jealous of that ‘bod’ that she possesses. If you aren’t aware of this, then it suggested that you watch the movie “Stealth” where she plays a pilot who flaunts her body while being on holiday.

As she puts it, it takes a lot of hard work to get such a body (no, we’re not talking about Jimmy Kimmel’s Hottie Body Humpilates Workout and Diet Plan here) with a serious diet and workout plan that is recommended by her personal trainer, Jason Walsh.

So your question might be: How does she maintain that excellent body of hers? Is there a particular Jessica Biel workout plan that she follows?

Jason Walsh has prepared this diet and exercise plan for Jessica Biel:

#1 – Warm-up: The walking lunge or light cardio on the elliptical, treadmill or bike.

#2 – Cardio: A half-a-mile jog along with two 200, 150 and 100 meter sprints.

#3 – Weight Training: Her style of working out with weights involves using lesser weights while doing more repetitions, which is actually more of a cardio workout.

#4 – For the Waist: Russian Twist with a medicine ball. 3 sets into 15 repetitions per side.

#5 – Core: Hanging Leg Raises.

#6 – Plyometrics – Jumping stairs (at least 20 while skipping one stair at a time)

When it comes to the diet, her trainer has made a plan where processed foods have been completely eliminated, while beginning with complex carbs at the beginning of the day and tapering off by the end.

So here is what she eats throughout the day:

Breakfast: 1 cup of oatmeal with handful of berries.

Snack: 1 slice whole wheat toast, 1-1 ½ tbsp. of almond butter and sliced bananas on top.

Lunch: Salad with 5-6 oz of chicken, vinaigrette dressing.

Snack: A banana, apple or strawberries.

Dinner: 6oz. of fish, plate full of veggies, 1/2 cup of low-glycemic basmati rice. Dark chocolate – a couple of pieces.

The Chris Evans Workout

Chris Evans had a body to start with, that was well-toned. Regardless, for Captain America, he had to put on some serious mass, and for this he went on a strict split workout.

Here is the five day Chris Evans workout:

Day 1
Muscle Group: Legs

  1. Leg Press
  2. Leg Extension
  3. Leg Curl
  4. Squats
  5. Lunges
  6. Calf Raises

Day 2
Muscle Group: Shoulders

  1. Military Press
  2. Dumbbell Press
  3. Lateral raises
  4. Shrugs
  5. Seated Lateral Raise
  6. Seated Barbell Press

Day 3
Muscle Group: Back

  1. Pull ups
  2. Deadlifts
  3. Seated row
  4. Straight leg deadlift
  5. Pulldown
  6. Bent over row
  7. Lateral Flys

Day 4
Muscle Group: Chest

  1. Flat Bench Barbell Press
  2. Incline Bench Barbell Press
  3. Flat bench Dumbbell Press
  4. Decline Dumbbell Press
  5. Incline Dumbbell Flys
  6. Peck Deck
  7. Pullovers

Day 5
Muscle Group: Biceps

  1. Dumbbell curls
  2. Triceps pushdowns
  3. Barbell Curls
  4. Preacher Curls
  5. Skull Crushers
  6. Hammer Curls

He did four sets with eight reps, with 90 seconds rest between sets.

The John Abraham Workout

John Abraham has been known to be one of the most attractive men in the modeling and movie industry in India. His obsession for fitness knows no bounds, and this is clear in the way he is beginning to inspire his fellow movie stars to get into the gym for a workout.

So here is a detailed look the john Abraham workout, a six-day workout regimen that should tell you the amount of effort that goes into getting that body that he has:

Day 1:  Chest and Triceps

Incline and Decline Bench press (3 sets into 15 repetitions)

Dumbbell flyes (2 into 15 repetitions)

Parallel bar/dips (2 sets into 15 repetitions)

Triceps push down (3 sets into 15 repetitions)

Dumbbell triceps (2 sets into 15 repetitions)

Triceps kick back ((2 sets into 15 repetitions)

Day 2: Back and Abs

Bend over barbell row (4 sets into 15 reps)

One hand DBL row (2 sets into 15 reps)

Lat (for wings) pull down (2 sets into 15 repetitions)

Shrugs (3 sets into 15 repetitions)

Dead lift or back extension (3 sets into 15 repetitions)

Crunches (3 sets into 15 reps)

Leg raises (3 sets into 15 reps)

Day 3: Cardio

Crunches (3 sets into 15 reps)

Leg raises (3 sets into 15 reps)

30 minutes of jogging

Day 4: Legs

Squats (4 sets into 15 reps)

Lunges (2 sets into 15 reps)

Step up/ leg press (2 sets into 15 reps)

Leg Curl (3 sets into 15 reps)

Sitting and Standing calf raises (3 sets into 15 reps)

Day 5: Shoulders/ Biceps

Shoulder overhead press (3 sets into 15 reps)

Side lateral raises (4 sets into 15 reps)

Rear deltoid exercise (2 sets into 15 reps)

Bicep curl with barbell (3 sets into 15 reps)

Alternate dumbbell curl (2 sets into 15 reps)

Hammer curls (2 sets into 15 reps)

Day 6: Cardio

Crunches (3 sets into 15 reps)

Leg raises (3 sets into 15 reps)

30 minutes of jogging

 

The Arnold Schwarzenegger Workout

For many of those who have watched the documentary that changed America, Pumping Iron, exercise is an art form, thanks to the poses and routines that these builders put themselves through.

With the 25th anniversary of the documentary just celebrated, it was revealed that the art of bodybuilding would have never gotten the ovation that it received since so many people were against the idea of making this documentary.

Yet many people attribute the success of this documentary to Arnold Schwarzenegger and for those who are still curious about what his training methodology and philosophy was, there are several books that he has written for kids all the way to adults at different fitness levels but here is a workout that goes on for six days a week, with the seventh day being for rest.

Here is a breakdown of the Arnold Schwarzenegger Workout:

Day 1: Chest and Back

Chest

– Bench press

– Incline press

– Pull-overs

*NOTE: Perform all exercises 4 sets of 8-12 reps each.

Back

– Chin-ups, done to fatigue (up to 50 reps at a time)

– Bent-over rows (4 sets of 8-12 reps)

– Deadlifts (3 sets consisting of 10, 6 & 4 reps)

Day 2: Shoulders, Upper Arms and Forearms

Shoulders

– Barbell clean and press (4 sets of 8-12 reps)

– Dumbbell lateral raises (4 sets of 8-12 reps)

– Heavy upright rows (3 sets of 10, 6, 4 reps to failure)

– Push-presses (3 sets of 6, 4, 2 reps to failure)

Upper Arms

– Standing barbell curls (4 sets of 8-12 reps)

– Seated dumbbell curls (4 sets of 8-12 reps)

– Close-grip press (4 sets of 8-12 reps)

– Standing triceps extensions with barbell (4 sets of 8-12 reps)

Forearms

– Wrist curls (4 sets of 8-12 reps)

– Reverse wrist curls (4 sets of 8-12 reps)

Day 3: Thighs, Calves and Lower Back

Thighs

– Squats (4 sets of 8-12 reps)

– Lunges (4 sets of 8-12 reps)

– Leg curls (4 sets of 8-12 reps)

Calves

– Standing calf raises (5 sets of 15 reps)

Lower Back/Hamstrings

– Straight-leg deadlifts (3 sets of 10, 6, 4 reps to failure)

– Good mornings (3 sets of 10, 6, and 4 reps to failure)

*Note: For abdominal training, you should alternate between crunches and reverse crunches, performing five sets of 25 reps every single day you train.

Finally, Day 1 to 3 is repeated for Day 4 to 6 again with the seventh day being that of rest…

The Hugh Jackman Workout

wolverine

The X-Men series wouldn’t have been the same without Wolverine, played by none other than Hugh Jackman. No one doubts that right from the time he bared his ‘adamantium’ claws for the big screen in the first installment of the X-Men, women swooned and men burned with envy, and a new star was born.

Yet he had to punish himself by working out in order to get that great body that catapulted him to fame, and so here is the Hugh Jackman workout that helped him get that amazing body for the X-men movies:

Day 1 – Chest

  • Incline Dumbbell Press (4 sets into 12,10,8 & 6 reps with increasing weights)
  • Bench Press (4 sets into 12,10,8 & 6 reps with increasing weights
  • Cable Crossover (4 sets into 15, 12,10 & 8 reps)

Day 2 – Back

  • Pull ups (4 sets into 15, 12,10 & 8 reps)
  • Dead lifts (4 sets into 12,10,8 & 6 reps)
  • Cable Rows (4 sets into 12,10,8 & 6 reps)

Day 3 – Legs

  • Leg Extensions (4 sets into 15, 12,10 & 8 reps)
  • Leg curls (4 sets into 15, 12,10 & 8 reps)
  • Leg Press (4 sets into 12,10,8 & 6 reps)

Day 4 – Shoulders

  • Lateral Raises (4 sets into 12 reps)
  • Bent Lateral Raises (4 sets into 12 reps)
  • Military Press (4 sets into 12,10,8 & 6 reps)

Day 5 – Arms

  • Dumbbell Curls (4 sets into 12 reps)
  • Barbell Curls (4 sets into 12,10,8 & 8 reps)
  • Single-Arm Preacher Curls (4 sets into 12, 10, 8, 8 reps)
  • Single Arm Triceps Extensions (4 sets into 12 reps)
  • Skull Crushers (4 sets into 12,10,8,8 reps)
  • Triceps Rope Pushdowns  (4 sets into 12 reps)

Day 6 – Flexibility

Exercise routine in Pilates, Yoga and so on and so forth

Chris Hemsworth Thor Workout

Chris Hemsworth begins shooting for Thor 2 after favorable reviews this year, and already has to deal with the disappointment of not having Kenneth Branagh reprising his role as the director, which he was, in the first installment of the movie.

As much of a setback this is to his acting career as he might think, there’s something that fans around the world love, and that’s the body he developed in order to fit right into the role of the superhero “Thor”, that most of us have spent our childhood reading.

Although he might have had a great body, there was no doubt that he needed to bulk up a bit for the role of Thor, and for this, he enlisted the help of Michael Knight (David Hasselhoff can sport a grin now!) to help him build a lot more muscle while staying lean.

So without further ado, here’s the Chris Hemsworth Thor workout routine which was divided into two parts, and lasted for almost three months, and which he went through despite his busy shooting schedule:

Workout Plan Part I

Session One

Chest and Back exercises

  • Bench press
  • Bent-over rows
  • Weighted pull-ups
  • Weighted dips

Session Two

Legs

  • Squats
  • Deadlifts
  • Hamstring curls

Session Three

Arms

  • Weighted chin-up
  • Close-grip bench press

When it came to the number of sets and reps for the first four weeks, this was how it was done:

  • Week one – sets 4 reps 4-6
  • Week two – sets 4 reps 6-8
  • Week three – sets 4 reps 8-12
  • Week four – sets 4 reps 4-6

After this, the same number of sets and reps were repeated for Week five to eight.

Now, the second part was to remove any body fat that might have remained after the eight-week workout, and which was enough to give him that lean but muscled look:

Workout Plan II

Circuit One

Tabata-20sec on/ 10sec off

4 rounds of double Kettlebell squats

8 rounds of snatches

Circuit Two

Kettlebell swings

Two-hand swings for 30 seconds

Right-hand only swings for 30 seconds

Left-hand only swings for 30 seconds

Alternate swings for 30 seconds

Cleans

5 right/ 5 left, 4 right/4 left and so on until 1 right/ 1 left

1 right/1 left, 2 right/ 2 left until 5 for each side

*NOTE: There will be no rest for this circuit.

Circuit Three

5 minutes of continuous Turkish get-ups

5 windmills per side

So, if you want to read more about the Chris Hemsworth Thor Workout, here is a link that you can get more information from.

 

The 300 Workout

With the prequel to the movie 300 (titled 300 Battle of Artemisia) on its way to movie theaters in the next year or so, you can be sure that there will be more men with finely-chiseled physiques taking centre stage this time, much to the delight of women everywhere.

The last time around, it was the bodies that got the attention of both the men and the ladies as these 300 men fought gallantly to their death in defending Sparta from being overrun by Xerxes’ army. However, it wasn’t just the movies or the bodies that garnered a lot of attention but a test for fitness that is now commonly referred to as the 300 workout.

No matter what your first impression is, it actually isn’t a workout at all…

And while some people think that it is a hoax (read this article on the 300 workout program) to generate mass publicity amongst the men who want such bodies, it seems that there is some degree of truth to the fact that you cannot get such fine bodies in a matter of four months or so.

In fact, if you are a bodybuilder, you will find that the 300 workout “test” is actually quite difficult, and to get to this level of fitness, you can be sure that it takes a few years to do so.

First of all, this test actually consists of 300 repetitions in all – which might deceive many people in being simple. Secondly, you cannot rest between exercises as per the limitations that have set for those who are to take this test. But whether or not this “test” is really all hype and all and which should be answered adequately when you visit Mark Twight’s (the creator of the 300 workout) website, Gym Jones.

So, here is the list of exercises that you have to complete in order to ‘pass’ the 300 workout test:

#1: Pull ups – 25 reps

#2: Barbell Dead lift with 135 lbs. – 50 reps

#3: Pushups – 50 reps

#4: 24-inch Box Jumps – 50 reps

#5: Floor Wipers – 50 reps

#6: Single-Arm Clean-and-Press with 36 lbs Kettle Bell – 50 reps

#7: Pull ups – 25 reps

Daniel Craig James Bond Workout

Here’s another workout in my series on celebrity workouts. This is the Daniel Craig workout done for the James Bond movie Casino Royale, I wanted to put the workout for Quantum of Solace as well but unfortunately there have been no details out in interviews or anything like that. The only thing we know is that after Casino Royale Daniel Craig basically slacked off and stopped working out and had to do it all over again for the new movie. [Read more...]

The Brad Pitt Fight Club Workout

I remember watching Fight Club and thinking wow when i saw Brad Pitt’s absolutely ripped body. I don’t think there’s anyone i know right now who wouldn’t want that kind of a body. It’s ripped and he’s got almost the perfect size, not too big and not too small. From what I hear he had a 4% body fat percentage which is an absolute killer to acheive.

Now the only real way to get that kind of physique is to count the calories in your food and make sure you dont exceed your basal metabolic rate. Meaning you must not consume more energy than your body needs to function on a basic level. You couple that with this workout and you will gain muscle and lose that body fat. This is something along the lines of what P90X would give you if you stuck to the program and its diet perfectly. Anyway here’s the brad pitt workout from fight club:

FIVE TIMES A WEEK: Cardio

Brad did cardio five times a week for 30 mins, monday to friday. He did this as he woke up in the morning before he ate anything. The theory behind this is that as you wake up, your bodies’ glycogen stores are low and by working out in the morning you will be getting rid of the remainder of your glycogen without adding to it with food. Glycogen is what becomes fat when excess amounts of it are stored in your liver and muscles.

EXERY OTHER DAY: Core

Clearly you need to workout that core. The brad pitt fight club workout would not be complete without some serious core work. Here’s what you need to do:

Hanging leg raise: Grab hold of a pull-up bar. Once you have a good grasp, slowly bring your knees up to your chest, and then lower them back down. The slower and more controlled the movement, the greater the benefit. This exercise will also target your rectus abdominis, as well as your hip flexors.

Standing cable oblique twist: Get on the cable crossover machine. With your arms straight, hold the handle in front of your chest. While looking straight ahead, contract your abdominals and slowly turn your torso to the right, making sure to not pull with your arms, but to feel the work in your obliques. Release and repeat on the opposite side.

DAY1: Chest, Shoulders & Back

Incline dumbbell press: Sit down on an incline bench with the dumbbells resting on your lower thighs. Kick the weights to your shoulders and lean back. Position the dumbbells to the sides of your upper chest with your elbows under the dumbbells. Press the dumbbells up with your elbows to the sides until your arms are extended. Lower the weights to the sides of your upper chest. Do 15 reps and immediately move on to the next exercise.

Seated pec dec flye: Sit in an upright position on a pec dec machine. Position the pads so that your upper arms are parallel to the floor. Keep your abs tight and your shoulders back. Using your chest strength, bring the pads together and squeeze. If the machine has pads, do not let your elbows flare off of them; this is a sign that you’re using more than your chest to move the weight. Slowly return to the starting position. Perform 15 reps in a controlled, continuous motion. Rest for 60 seconds and repeat both exercises back to back.

Dumbbell lateral raise: Grasp the dumbbells in front of your thighs. Bend over at the hips slightly with your knees bent. With your elbows slightly bent, raise your upper arms in front of you until your elbows and wrists are at shoulder height. Lower and repeat for 15 reps, then immediately perform the next exercise.

Reverse pec dec flye: Lower the seat a bit and sit facing the machine. You can use a straight or reverse grip; both work the rear shoulders in different angles. Adjust and grab the handles, then contract your rear deltoids and shoulder blades to bring the weight back. Visualize your shoulder blades pinching together throughout the movement. Once you have squeezed your shoulder blades together, return the handles to their initial position without letting the weights rest. Always keep the tension in your muscles. Do 15 reps, rest 60 seconds, and start the superset over with the dumbbell lateral raises. Do a total of two supersets.

Lat pulldown: Sit with your thighs under the supports and grasp the cable bar with a wide grip. Pull the cable bar to your upper chest. Release until your arms and shoulders are fully extended. Repeat, and after finishing your set, immediately perform the next exercise.

Seated row: Sit on the platform with your knees bent and grasp the cable attachment. Position your knees with a slight bend. Pull the cable attachment to your waist while straightening your lower back. Pull your shoulders back and push your chest forward during the contraction. Release until your arms are extended, your shoulders are stretched forward and your lower back is flexed forward. Do 15 reps, rest for 60 seconds and start over with the lat pulldowns. Do two of these supersets.

DAY2: Biceps & Tricep

Dumbell bicep curl: Position two dumbbells to your sides with palms facing in and arms straight. With your elbows at your sides, raise one dumbbell and rotate your forearm until it is vertical and your palm faces your shoulder. Lower to the original position and repeat with the opposite arm.Continue to alternate between sides for 15 reps, then move on to the next exercise right away.

Dumbell tricep kickback: Kneel over the bench with one arm supporting your body. Grasp a dumbbell. Position your upper arm parallel to floor. Extend your arm until it is straight. Return and repeat. Continue with the opposite arm. Rest for 60 seconds, and then start over with dumbbell bicep curls. Do three of these supersets.

DAY3: Legs

Hack squat: Lie supine on the back pad with your shoulders under the shoulder pad. Place your feet on the platform slightly higher than the base of the sled. Extend your hips and knees. Release the dock levers. Lower the sled until your knees are just short of complete flexion. Raise the sled back up by extending your knees and hips. Repeat for 10 reps, then move on to the next exercise.

Leg extension: Sit on the apparatus with your back against the padded back support. Place the front of your lower legsunder the padded lever. Position your knee articulations at the same axis as the lever fulcrum. Grasp the handles on the sides for support. Move the lever forward by extending your knees until your legs are straight. Return the lever to the original position by bending your knees. Repeat for 10 reps and go to the following exercise.

Prone hamstring curl: Lie prone (face down) on the machine and hook your legs underneath the pad; the pad rests on the back of the ankle, below the calf. Raise the weight until it feels comfortable while holding on to the hand grips. Lower and repeat for 10 reps. Rest for 60 seconds, and start over with the hack squat.  Do three of these sets.

This was his workout for a few months before the movie. Just remember that what worked for him might not work for you but if you want a basis to go on, this workout is it. I was surprised to find a lack of a specific ab workout but i guess the core workouts would have taken care of that. Also remember to keep to a strict diet or all your working out will be for nothing.

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