Doing Overhead Press

What's the Overhead Press? Press the bar from your front shoulders overhead until your elbows are locked. Your knees and hips must remain locked through the whole movement otherwise you're doing Push Preses. Stance should be shoulder-width apart (heels together is Military Press, which is harder).

Is the Overhead Press Safe? If you can't press the bar overhead, lower it back on your chest & put it on the floor.

The overhead press is a great movement—it's weightlifting's ultimate form. You can't half-ass it. You either get the weight over your head, or you punk out. End of story.
Because it's a demanding movement, it's easy to get stuck. Overhead press gains come much more slowly than gains from squats or deadlifts. Once you've hit a sticking point, adding even five pounds to an overhead press means you've done your damndest to strengthen and grow your shoulders, chest, traps, and arms.

How to Do the Skullcrusher

When it comes to the “best” triceps exercise, the conversation most often involves the following three:

1. Dips.
2. Close grip bench press.
3. Skull crushers.

Sure, there are plenty of others that can get the job done just fine. And yes, various other compound pressing exercises in your routine (bench press, shoulder press, etc.) will likely produce the majority of your triceps size and strength gains.


Extending the arms by flexing and extending the elbow joint in a rear or overhead motion while holding dumbbells or barbells or a weighted cable is called "triceps extension." This exercise develops the muscles at the back of the upper arms. The version in this description is the "skullcrusher" or overhead triceps extension while lying on a flat bench using a single dumbbell. It gets the name skullcrusher because some exercisers perform it incorrectly by lowering the weight directly toward the forehead. A barbell or two dumbbells can also be used.

Instructions

Preparation

Lie on bench with narrow overhand grip on barbell. Position barbell over shoulders with arms extended.

Execution

Lower bar to forehead by bending elbows. Extend arms and repeat.

Best Lateral Abs Workout

If you’re looking to build a rock-solid pair of obliques or get that sexy, deep, v-cut, you need to add these three exercises into your ab routine…right now. Often people focus primarily on the rectus abdominis–aka the six pack muscles–but completely forget about the obliques. What ends up happening? You’ll develop a core that’s imbalanced, lacks width, and quite frankly…looks really strange. A sexy six pack is the sum of a number of important parts–the obliques are at the forefront of that equation. What’s great about the combination of these three exercises is that they use a variety of angles, motions, and contractions to shock your core and spark new growth. I guarantee that if you start doing these exercises regularly–on top of following a healthy, nutritious diet–you’ll begin to see a razor-sharp, powerful pair of obliques emerge from the side of your torso. Side Plank Side planks help build endurance and also strengthen obliques. Lie on your right side with your elbow touching the ground underneath your shoulder and have your legs extended out straight; stack your feet on each other. Through your feet and elbow, press into the ground, lifting your legs and torso. Tighten your abdominal and buttocks to help keep your legs and spine in line horizontally. Hold for up to 20 seconds and repeat on the left side. The Side Crunch A deceptively difficult move, the side crunch tests your balance while it teases your oblique muscles. (It worked my hips in a way I've not felt in a while, too.) Do it: Kneel on the floor and lean all the way over to your right side, placing your right palm on the floor. Keeping your weight balanced, slowly extend your left leg and point your toes. Place your left hand behind your head, pointing your elbow toward the ceiling. Next, slowly lift your leg to hip height as you extend your arm above your leg, with your palm facing forward. Look out over your hand while bringing the left side of your rib cage toward your hip. Lower to your starting position and repeat 6 to 8 times. Do two sets of 6 to 8 reps, and then switch sides.

What Kind of Milk to Drink after Workout?

In the human body, muscle is a remarkable tissue with some odd properties. For one thing, it turns chemical energy into motion and force. For another, it's very plastic or malleable. For example, if you do nothing, your muscles shrink. But if you work your muscles hard, they change shape and get bigger and stronger. People have spent a lot of time and energy working out the best way to pump iron in a gym, so they can bulk up as quickly as possible. But what about immediately afterwards, when you've stopped pumping iron? It turns out that what you eat or drink in that time period after you finish pumping iron is crucial to laying down some muscle. The research is still limited, but studies are showing that milk can be a very effective post exercise drink. The beneficial effects of drinking milk after exercise have been shown to apply to muscle growth, fat loss, and rehydration. One study, reported in the American Journal of Clinical Nutrition, has found that consuming milk after resistance exercise leads to greater muscle hypertrophy, a greater increase in lean body mass, and a greater decline in body fat than consumption of a soy beverage with macronutrient (proteins, carbohydrates, fats) ratios equal to that of the milk. Another study, reported in the British Journal of Nutrition, has shown that low-fat milk is a better rehydrating beverage after exercise than a commercially available sports drink. Read the rest of this article to learn more! Muscle mass gains from baseline were 6.2% (3.9 kg) in the milk drinkers, 4.4% (2.8 kg) in the soy drinkers, and 3.7% (2.4 kg) in the carbohydrate drinkers (p<0.05 milk vs. soy and carbohydrate). There was also a tendency for milk drinkers to gain more strength especially in the leg muscle groups (p=0.08). Gains in muscle fiber size mirrored those seen in muscle mass. Okay, So What Kind of Milk Should I Drink? Drink regular skim milk. It has very little calories and almost no fat content, but the same protein, carbohydrate, calcium and electrolyte content as the higher fat milks.

Joe Taslim Workout Routine

Taslim was exposed to martial arts at an early age. His martial arts training includes Wushu, Judo, Taekwondo, and Pencak Silat. However, he found his passion in Judo and this led to his career as a professional Judo athlete. He won several gold medals in national championships, a gold medal at the 1999 South East Asia Judo championships, and a silver medal at the 2007 ASEAN Games. Taslim was a member of Indonesia Judo national team from 1997 to 2009, when an injury forced him to retire. Taslim is active as a model and actor, appearing in magazines, TV commercials, and several Indonesian feature films. In 2010, Taslim won the role of Jaka in the award-winning The Raid: Redemption, after a series of impressive fight auditions and reading. Following The Raid, Taslim took part in HBO Asia's first action horror, Dead Mine, which had a theatrical release in selected Asian territories in September 2012, followed by exclusive television premieres across the HBO Asia network.

Batista MMA Workout

Batista has been in San Francisco training with MMA legend Cesar Gracie -- and sources close to the fighter tell us Batista is moving significantly closer to finalizing his contract to finally get in the ring by "early next year." As we previously reported, Batista is trying to work out a deal with Strikeforce and there are rumblings that he could fight his former WWE foe Bobby Lashley. Read more: http://www.tmz.com/2010/08/05/batista-training-with/#ixzz2XqX8MfJ5 Visit Fishwrapper: http://www.fishwrapper.com

Brock Lesnar Workout

Brock Lesnar is a former UFC heavyweight champion and professional wrestler. He was also an amateur wrestler, and won the 1999 NCAA wrestling heavyweight national championship. In the WWE, Brock won the heavyweight title on 3 separate occasions. He became the youngest champion in the history of the WWE, winning the title at the age of 25. In 2004 Brock Lesnar exited the WWE and made an attempt to enter the NFL. He was ultimately cut by the Minnesota Vikings in the pre-season. In 2007 Brock signed with the UFC, and promptly lost his debut fight to Frank Mir. Nine months later Brock won his first UFC title in 2008, defeated Randy Couture. Before weight training each day, Brock Lesnar begins each workout with the following: Wrestling and Grappling - 10 minutes Striking (Ground and Pound) - 25 minutes Circuit Training - See below Brock Lesnar Circuit Training Round One (Pushing Endurance) - Spiderman style push ups, plyo box push ups, punching from the mount, tire pushing and hand switching. Round Two (Pulling Endurance) - Reclining pull ups, wide grip pull ups, tire pushing and pulling, jump style pull ups, and heavy bar twirling over shoulders. Round Three (Cardio Endurance) - Airdyne biking at 70 RPM, upper body UBE machine work, very steep incline treadmill, Windsprint biking while standing, and Airdyne biking at 70 RPM. Round Four (Strength Training Endurance) - Explosive Hammer Strength Jammer machine training, single arm sledge hammer work, medicine ball sprawls, and bear crawling. Round Five (Intense) - Airdyne biking at 70 RPM, upper body UBE machine work, very steep incline treadmill, Windsprint biking while standing, and Airdyne biking at 70 RPM. The Brock Lesnar Workout definitely involves a fair share of strength conditioning and as you can see from just a 4 day excerpt below, a variety of muscle building exercises. This workout focuses on the pectorals, upper and lower back, biceps and triceps, forearms, quads and glutes and last but not least, the calves. 1. Monday – Chest and Triceps Bench Press – 6 Sets of 12 reps Incline Dumbbell Press - 4 Sets of 10 reps Dumbbell Flyes - 3 Sets of 8 reps Cable Crossovers - 3 Sets of 8 reps Triceps Dips - 4 Sets of 10 reps Triceps Pushdown - 4 Sets of 10 reps Skull Crushers - 3 Sets of 10 reps 2. Tuesday – Back and Biceps Wide Grip Pull Up – 4 Sets of 6 reps Medium Grip Pull Up - 4 Sets of 6 reps Narrow Grip Pull Up - 4 Sets of 6 reps Seated Cable Row - 4 Sets of 6 reps Stiff Legged Deadlift - 4 Sets of 6 reps Deadlift - 4 Sets of 6 reps Preacher Curl - 4 Sets of 12 reps Hammer Curl - 3 Sets of 10 reps Incline Dumbbell Curl - 3 Sets of 10 reps 3. Wednesday – Rest 4. Thursday – Shoulders Overhead Barbell Press – 4 Sets of 10 reps Seated Dumbbell Press - 3 Sets of 10 reps Dumbbell Front Raise - 3 Sets of 10 reps Dumbbell Lateral Raise - 3 Sets of 10 reps Smith Machine Upright Row - 4 Sets of 6 reps Barbell/Dumbbell Shrug - 4 Sets of 6 reps 5. Friday – Legs Leg Extension – 3 Sets of 10 reps Leg Curl - 3 Sets of 10 reps Narrow Stance Smith Machine Squat - 4 Sets of 6 reps Medium Stance Smith Machine Squat – 4 Sets of 6 reps Wide Stance Smith Machine Squat - 4 Sets of 6 reps Leg Press - 4 Sets of 6 reps Stiff Legged Deadlift - 4 Sets of 6 reps 6. Saturday, Sunday – Rest

Gindara Steak

The main spices were basic; salt and pepper. But you need more for the sauce; soy sauce, wine (I skipped it since I didn't eat/drink alcohol), sugar, sesame oil ( I didn't have it in my fridge so I used usual palm oil); vinegar (idem), and grated ginger. Oh and I add a bit of oyster sauce to give more Chinese flavor. The cooking process was easy, as it only need less than 10 minutes. You need to heat skillet and rub its inside surface with fresh ginger (new tips, it helps prevent sticking!) and place the fillet in the pan after sprinkle its both sides with salt and pepper. The recipe said I should wait two minutes for both sides, but to be honest I didn't really count, just used my feeling; when the skin started crisp, it means enough. Then you need to mix the sauce ingredients and pour over the fish. Gently shake the pan to blend and distribute the sauce evenly then braise without lid for 1 or two minutes. For the serving, you may use chopped spring onions or coriander as well. Teriyaki Marinade/Sauce (For 2 small cod steaks) - 1 tbs sugar - 1 tbs mirin - 2 tbs soy sauce (I use Lee Kum Kee and it works fine but you may want to use a Japanese brand like Kikkoman) Adjust accordingly if you are cooking bigger steaks or would like more teriyaki dipping sauce. 1. Marinate for at least an hour. Heat a little oil in a skillet. When the oil is hot, lower the flame. Hold up the marinated cod steaks and let them "drip dry" a little before you toss them into the pan. Do not throw away the marinade. 2. Make sure you cook over a very small flame because the fish will char (due to the sugar in the teriyaki marinade). The steaks cook very quickly, especially if cut small, so make it snappy - about a minute each side. Place on serving plate. 3. In a separate saucepan, bring the marinade to a quick boil. Serve in a saucer.

How Long Should We Do Cardio?

To lose weight you must also have a healthy diet, the average calories a human will consume in one day is about 2000, drop it to 1600. Stay away from sugary things like ice cream, soda, all the stuff you tend to eat/drink for no reason other then flavor. A simple routine would just run/jog around for 30 minutes, then jump rope for 15 minutes, then jumping jacks. The next day, sprint up and down the block 6 times (it will make you take a ****), and if you don't know what sprinting is, you start at point A, and you run as fast as you can to point B (make sure it is about 400 feet away, or it should take you at least 10-15 seconds sprinting at full speed to reach point B). Take a minute break, stretching the muscles. Any exercise will do, but a very good exercise I find great is swimming. If you can't swim, just stick to ground exercises. Did you know ONE game of basketball (generally around 30-45 minutes depending on intensity of the game) burns 500 calories? I'm able to play four games after another (of course with about 5-10 minute breaks) and I burn 2000 calories just doing that. Not to mention I do weight lifting. Just watch your diet, mainly fruits and vegetables, low-fat dairy products, whole weat (no white bread, no processed foods or perserved (cold cuts- salami, hot dogs, bologna), lean meat (chicken, non-fat slices of ham), no FRIED foods, no soft / sugary drinks. For breakfast eat egg whites and ham Lunch a good salad, light on the dressing, chicken Or Healthy whole wheat home-made sandwich or from subways Dinner Chicken with whole weat pasta / rice (white rice is a bit unhealthy, I eat it though because it's instant energy for me) or you can come up with your own meals.

Jai Courtney Workout Routine

The Die Hard star needs only one piece of equipment, 30min and a bit of space to add bulk to his entire upper body. This hardcore bodyweight circuit uses a TRX to provide optimum resistance and instability – improving core strength as well as building new muscle. Perform each superset four times, resting for 60sec between each set. Too busy to get in a full hour’s workout? Fit it around your body’s fat-burning schedule, instead. “If you get just a bit of exercise in before every meal, you’ll really see a difference,” says Courtney. Perform 50 press-ups, sit-ups or prisoner squats, broken up into as many sets as you need before eating. It will force your body to access fat stores for fuel. Explosive, high-octane workouts may take the limelight but less flashy sessions really keep your metabolism kicking. "I've been doing a lot of low-impact cardio, which is a great way to burn fat," says Courtney. Trade one weights session a week for 45min on the elliptical trainer, with a focus on working your arms to push out as much lactic acid as possible from resistance training. Consider it your six-pack supporting act.

Ryan Reynolds Cardio Routine

RR was already in great shape, and did NOT want to lose any weight, he needed to gain 10-15 lbs. of muscle. Because he was doing intensive fight training along with the weight training, cardio was definitely not something that would not be beneficial for him. By exercising daily, and doing the exercise and routines that I talked about above, Ryan was able to work his cardio INTO his weight training by minimizing downtime between sets. As for resistance work Ryan Reynolds had approx 5 months to turn a lean, but skinny natural body shape into the lean hulking body he sported in Blade Trinity. In order to do this Reynolds enlisted the help of Darren Champman, an ex UK Olympic Bobsleigh team member as a personal trainer. Champan made Reynolds do between 500 and 1000 sit ups at the start of each workout. This would not only warm up Reynolds for his workout but it would, of course, develop a lean and tone stomach. After that the Ryan Reynolds workout woul concentrate on major muscle groups in a split resistence routine - chest one day, back another, shoulders next day, followed by a legs day, with arms through in somewhere during a given week. Ryan Reynolds cardio workout Simple put, for his role in Blade Trinity Ryan Reynolds didn't perform cardiovascular work / fat burning work. He felt as a naturally skinny guy Reynolds didn't feel like he needed it. And with the body he sported in Blade Trinity and X Men Origins: Wolverine, who's going to argue?

Gemma Arterton Workout

I hear you had to endure a lot of training for Clash of the Titans. How do you handle the physical demands the studios put on you in movies like Clash of the Titans and Prince of Persia? Gemma Arterton: The way I rationalize it is it’s like putting on a fake nose or a wig. If the movie requires you to look athletic, because you’re an athletic character who runs around a lot, then be athletic. If you have to be big and fat, then be big and fat. In Alice Creed, I’m actually a lot more voluptuous than I am now and that was fine. If it’s necessary then do it. Except that maybe her routine isn’t such hard work, as Gemma keeps trim using a PowerPlate which is claimed to give the same results as a traditional workout in a third of the time. The vibrating machine increases the effect of movement on the body, intensifying the results from lunges, step exercise, squats and many other exercises that can be performed involving the machine – hold the pose and the vibrating plate activates reflexive muscle contractions throughout the body. The makers claim a full-body workout is possible in as little as 15 minutes and three short workouts a week can be enough to increase muscle strength and flexibility and aid weight and cellulite reduction, while improving bone density and blood circulation. It’s what is now being referred to as acceleration training. “For me, staying in shape is about feeling healthy and looking toned, so the Power Plate machine has been a revelation. It is a workout method that fits in with my schedule and helps me achieve my fitness goals, even when time is limited,” says Arterton. “I have already noticed the results and I just love the buzz I get after a workout. I also feel stronger and more energized.”

Tom Cruise Mission Impossible Workout

Getting a toned and sexy body like Tom Cruise is not necessarily a ‘mission impossible’. The only ‘collateral’ you would have to exchange to achieve a hot body would be throwing away your current lifestyle for a more healthier, workout-filled lifestyle. Do you truly want a healthy, toned and built body? You’ve got to diet and workout. Some of the techniques Tom Cruise followed included exercises that helped him increase his muscles mass and strengthen his muscles. His cardio workouts include running, jogging and cycling. His other workouts include press-ups, pull-ups, dips, squats, bench presses and dumbbell curls played a huge role in his building up process. Everyday, Tom Cruise went to the gym for just an hour and half. He also made sure he ate healthily. In order to boost his performance, Tom Cruise had to cut junk food out of his diet and drink lots of water. "I train, go without sleep. I just go hard," Tom tells the June 2012 issue of Playboy. "I work. I’m always with family." Cruise, who's known for doing a lot of his own stuntwork in his action films, recently underwent a grueling training regimen to play a rocker in the film "Rock of Ages," in which he flaunts his chiseled physique (complete with ripped six-pack abs!). In addition to following a strict diet and lifting weights several hours a day, Tom also underwent three hours of daily dance training and five hours of voice training every day. But intense preparation and discipline is nothing new for the dynamic superstar. "I train pretty hard," Cruise admits. "For 'The Last Samurai (2003),' I spent a year training six hours a day, seven days a week to be able to handle a sword and do it on uneven terrain, because I didn’t want to blow my knees out. "You’ve got to build the body up for impact. I remember trying to put my shirt on at one point and couldn’t because my forearms had gotten so big. It was the same with "Rock of Ages"—five hours a day learning to sing, three hours a day dancing." Cruise, who says he'll continue to make action films well into his fifties, refuses to go under the knife. "I haven’t [had plastic surgery], and I never would," he says. The 5-foot-7-inch Cruise, who was dyslexic and poor growing up, had attended 15 different schools by the age of 14 and was bullied at almost every one. Those are circumstances that would break most people's spirits, but those early challenges are what gave Cruise his fierce determination and will. "I learned that even in times that were challenging, you have a choice whether to let problems overwhelm you," he says. "When you’re going to new schools, you’re confronted by different things, but you always have a choice, and mine was to learn to handle it."

Burning Fat with Aerobic Exercise

Your body burns either fat or carbs depending on the intensity of your activity. But when it comes to losing weight, calories are calories. You burn fat even when you're in couch-potato mode. Yet, a lot of misunderstanding prevails. Whether increased fat burning will result in actual weight loss is dependent upon several variables, including the total calories burned (which include both fat and carbohydrate calories) and the total fat calories burned. If you do work at a low intensity, you need to increase the time spent exercising to burn more calories. What matters most is the total number of calories burned. If you burned 250 calories every day from a short, fast jog, you'd see a bigger difference in weight and fat loss than if you walked every day for the same amount of time. Aerobic excercises and strength excercises are the yin and yang of the exercise world. They are two fundamentally different concepts that meet in a "harmony of opposites." To be clear, aerobics implies low intensity, long duration exercise that is intended to expend calories and burn fat. "Cardio" is something different; it refers to strengthening the heart muscle. Many people use "cardio" and "aerobics" interchangeably, but as is evident, that's incorrect. Aerobic training low intensity. Strength training is high intensity. Combining the two into one effective, efficient training regimen can be greatly simplified by using rational training principles. Aerobic training makes your body an efficient fat-burning machine. True, but this isn't a desirable response. Yes, aerobic training does demand work from the muscles, but not as much as other activities, and it doesn't require the muscle tissue to last, either. Because the only tissue that burns fat in the body is muscle, aerobics are ineffective at building and maintaining your body's fat-burning tools. Aerobic training such as walking, riding a stationary bike, or running is a good way to accelerate the fat burning process, as long as it is not overdone and as long as it is used only in addition to a good weight training program. It should never be used as a substitute for weight training since it does not permanently increases your metabolism and since it does not has the ability to re-shape your body.

Blake Lively Exercise Routine

'Blake hadn’t done much training before but when she saw me training her co-star Ryan Reynolds, she wanted to take advantage of my services,' he says. The willowy blonde already had a beautiful figure but, for Blake, training was more about improving her strength, core and aesthetics. Blake had to perform some of her own stunts on the film, so turned to Strom to help her achieve strength and flexibility. 'She knew if she trained with me she could master these stunts amazingly,’ he says. And with Strom as her taskmaster, Blake says she's being tested more than ever. ‘I’m working out harder than before,’ says Blake. ‘With all those stunts, it makes sense to be well-prepared.’ BLAKE'S SCHEDULE Strom trained Blake for 60 to 90 minutes four times a week, depending on how her shoots were going. ‘Ryan and Blake normally both had day shoots but because Blake started shooting her scenes later in the day, I’d train Ryan at 5.30am and then Blake around 9am. Sometimes there were night shoots, so it was quite tiring,’ he explains. On top of that, Blake had a lot of massages to help her get through. ‘It really helped her back,’ says Strom, ‘while helping to break up all the tight muscle tissue so she could relax and get stronger.’ So exactly how did Strom whip Blake into tip-top shape? ‘We started with functional training,’ says Strom. ‘Because of the way you’ve been conditioned to use your body in life, your dominant body side means you have weakened, underdeveloped areas, which prevents you from making muscle and strength gains. This training targets weak areas and activates other muscles to adapt and grow. It also helps stability and core strength too,’ says Strom. The trainer also did unilateral training with Blake. For example, while standing on your right leg (soft knee), lift your opposite foot in front of you, then lateral lift a 5lb dumbbell with your left arm. Do this for 20 reps and switch sides. ‘Using opposite sides of the body destabilises it,’ he says, ‘so you have to use new muscles to stabilise.’ This exercise improves balance and co-ordination while building up muscle but not bulk.

Kourtney Kardashian's Exercise Routine

With a baby, a bicoastal lifestyle, and a business to run, Kourtney Kardashian needs an exercise routine that fits into her crazy days. "I tried working out at the gym in our New York City hotel, which was boring, and I took bootcamp classes with Kim, but they're just not for me," she says . So she decided to return to her favorite workout: running. To help her stay strong for her almost-daily runs and avoid aches and pains, we put together some moves and drills that will work her legs and core and even make hoofing it feel easier. 1. Start Small "I used to always get a chai latte from Starbucks, but I just switched to one espresso shot," Kourtney tells Life & Style. Simply swapping 16 ounces of latte for an espresso saves 235 calories! "I'm allowing myself one serving of caffeine while breastfeeding [baby Mason], and the latte was really all sugar and milk," said Kourtney, who also cuts out other unnecessary calories, like those from juice and dehydrated fruits. "I was eating a lot of dried fruit, and I didn't realize how much sugar that added. And now I'll eat raw almonds instead of salted ones." 2. Know What Works Best for Your Body Kourtney likes the few extra pounds she gained in her bottom while pregnant -- so she's found exercises that will help her keep her booty, but tone and lift it. "I want to try to do squats -- stuff that will keep the booty up there," she said about the classic power move that helps lift, tone and define the legs, quads, hamstrings and glutes. 3. Find a Sport You Love -- And Run With It "I'm big on running -- just putting on my iPod Shuffle and going for a run by my house," said Kourtney, who also uses the treadmill or elliptical at her mom's house. Nutritionist Oz Garcia says choosing an enjoyable activity is half the battle. "You'll be having fun and losing weight at the same time." 4. Pairing Up Makes A Workout Twice As Fun I've been jogging on the beach a little with Khloé," Kourtney says about her younger sister. "At home, Kim and I were going to workout classes." Having or finding an exercise partner who shares the same fitness goals increases your motivation, said Garcia. 5. Keep Your Body Guessing "I started doing weight-training to shock my body into doing something I'm not really used to -- and I've noticed a difference already," Kourtney tells Life & Style. Garcia said it's smart: "If you keep the same routine when training your muscles, you probably won't see growth or a major difference in your body." A good rule of thumb: Switch up your regimen every six to eight weeks.

Mickey Rourke Immortals Workout

Mickey Rourke: I had torn my bicep and I just had bicep surgery. I lost my whole tendon. The operation didn’t work. So I was actually worried about just being able to tie my shoes. It’s one of the reasons I wore a gauntlet up here (motions to top of his right arm). I had a big scar. I’m going to have to have a cadaver tendon put in to fix it. I was arm wrestling some rugby players at four in the morning. We had been drinking at a pub in London and I lost [laughs]. But we became good friends and out of that actually I got interested in meeting these guys. They gave me a magazine about their club. I was reading the magazine. There was an article about Gareth Thomas, the rugby player who announced that he’s gay. I came back home and was watching Pardon the Interruption and they were talking about Gareth. They were saying how brave he was for coming out and announcing it. I got on a plane and I met Gareth and I told him, “I wanna make your life story.” I think I beat the studio out there by about four days and he gave me the rights. We’re gonna do this movie now. He announced his retirement three days ago. I’ve been writing the script for the past year. Hopefully we’ll do it in March. In the beginning he had full days devoted to training and learning sword combat, and on lunch breaks he had to eat and sleep. As for the exercises, he would do: Pull ups for his awesome warrior back Dumbbell rows Push ups for triceps muscles Deadlifts for core strength Box jumps Floor wipes with the barbell as the crew from 300 did Burpee (more of a cardio exercise) Bench press for huge chest Cable chest press Shoulder press Tricep dips for the warrior look Squats for bulking legs Leg extensions for a shredded look Calf raises Also kettlebell swings can improve your overall condition (added bonus)

Kate Upton Exercise

Using his method called “ModelFIT”—customized to each and every client—the powerhouse trainer ran Upton through a mix of circuit training workouts that changed daily. An example routine would consist of some stretching exercises with elastic bands to work the back, chest, and legs, followed by Pilates, yoga, or kickboxing with work on the BOSU ball and core board, then stepups and moves on a step ladder. Their circuits would include 4-5 bootcamp-style sets of 8-10 exercises and a 30-second rest period in between each move. Each set, however, would be slightly different to work multiple areas of the body. (Use this simple guide to create the perfect circuit workout for you.) “Kate is one in a million! She always puts in a whole-hearted effort to her workouts and is always ready to work,” Gelband says. “She would put in seven days a week if I let her! She knows how to get it done and is so humble, sweet yet tough, and educated at the same time.” Kate’s circuit training consisted of 8 to 10 exercises in a single circuit with a 30-60 seconds rest in between the exercises. She starts with walking on the treadmill as a warm up exercise. Then, shifting to kickboxing, elastics bands, rope skipping. Daily the exercises are different so as to develop different muscles and keep away the boredom. She uses weights also to develop her muscles. She perform 3 circuits of the exercise chart made by Gelband. Her workout schedule is much similar to Candice Swanepoel as Gelband is one of the person behind the success of these beauties.

Dwayne Johnson Walking Tall Workout

As he transitions into meatier roles that require him to look less superhuman--this spring's gritty remake of Walking Tall; the summer 2005 flick Spy Hunter; and a comic turn in Be Cool, the ensemble follow-up to Get Shorty--his body has needed to transition as well. He's lost 20 pounds and slashed his body fat from 14 percent to 7 percent--all through a program you'll find in these pages. Just another Kafka moment in a pop-culture work in progress? Hardly. The longer we sat in that diner booth with the Rock, the clearer it became that, to him, change is sustenance. Another evolution was at hand--bigger and better roles were coming. It was time to shed the cartoon qualities that work under wrestling's bigtop, and project totally unexpected qualities: human warmth, vulnerability, and humor. That's when the Rock's blue-chip workout program--the one that had kept him primed for years of turnbuckle abuse--failed him. "I'd work out religiously," he recalls, "but my muscles were flat. And I always felt like I was running on empty. Not only was I not seeing any gains, I was barely maintaining." But the Rock has seen and accepted more change than the cheapie slots at the MGM Grand. "I like change," he says, spearing--maybe even bruising--the tabletop with his forefinger for emphasis. "Being on the road with my dad, traveling from state to state and living like a gypsy, man, life made me deal with change. Now, whenever change is needed, I say, 'Okay, I get it. Let's devise a plan and see what I can do.' " For this evolution, the Rock consulted a new trainer, Billy Beck, and with a new plan in hand, slimmed down to 245 and cut his body fat in half in 4 months. The amount of time he spent in the gym didn't change. The amount of food he ate did: He had to eat more.

Daniel Craig's Workout Routine

Craig’s workout began every week with a full body circuit routine routine. Circuits seem to come and go as far as popularity, but if done correctly they can be an awesome way to not just build muscle and shed fat but to also actually get in shape. After hitting the circuit routine on Monday, the rest of the week was focused on building solid muscle until Friday where he repeated the circuit. Then he took the weekend to do light cardio and recover from the week’s grueling workouts. Monday & Friday – Full Body Circuit Since this is a circuit, doing all of the exercises consecutively is considered 1 set. Do 15 reps for each exercise with as little rest between exercises as you can do. After you’ve done 1 set rest for 3-4 minutes and repeat. Do a total of 3 sets. Clean and Press Weighted Knee Raise Weighted Step-ups Pullups Incline Pushup Triceps Dips Tuesday – Chest & Back Incline Bench Press – 4sets of 10 reps Pullups – 4sets of 10 reps Incline Pushup – 4sets of 10 reps Incline Dumbbell Flys – 4sets of 10 reps Wednesday – Legs Squat – 4sets of 10 reps Straight-Leg Deadlifts – 4sets of 10 reps Hamstring Curl – 4sets of 10 reps Weighted Lunge – 4sets of 10 reps Thursday – Shoulders & Arms Incline Biceps Curls – 4sets of 10 reps Triceps Dips – 4sets of 10 reps Lateral Raises – 4sets of 10 reps Shoulder Press – 4sets of 10 reps Saturday & Sunday – Rest / Light Cardio

Channing Tatum Routine

As trainer William J. Harris reveals, the focus with Tatum for “Fighting” was to make him athletic looking without making him bulkier. The fact that, while still in an enviable shape, the actor also loves junk food and knocking back a few cold ones every now and then made it imperious for Harris to come up with a routine that would make Tatum lose some weight while also building muscle. After all, the aim was to make him look agile and, at the same time, incredibly strong: and the first step into that direction was to get him to drop 30 pounds in the 3 weeks before shooting started, Harris reveals. Here’s a plan I drew up that you guys can follow to get a body like Channing Tatum: Day 1 (Chest + Back + HIIT) Incline press – 4 sets x 8 reps Wide grip bar dips – 3 sets x 10-12 reps Weighted chins – 4 sets x 8 reps Bent-over barbell row – 3 sets x 10-12 reps Weighted lower back extension – 3 sets x 10 reps On treadmill/bike: Begin with a light warmup for 3 minutes (moderate walking pace) 30 second sprint followed by 90 seconds rest Repeat step 2 for 15 minutes Day 2 - Rest Day 3 – (Shoulders + Arms + Abs) Seated dumbbell shoulder press – 3 sets x 8 reps Dumbbell side raise – 2 sets x 13 reps Dumbbell rear delt raise – 2 sets x 13 reps Dumbbell curl – 3 sets x 8 reps Overhead tricep rope extensions – 3 sets x 8 reps Weighted cable crunches – 3 sets x 12-15 reps Side plank – 2 minutes per side Day 4 – Rest Day 5 – Repeat Day 1 Day 6 – Rest Day 7 – Repeat Day 3

Kevin Nash Workout

Here what's Kevin said : As far as my personal life, here’s a look at my typical day: Alarm goes off at 12. I’m still keeping my practice of waking up at the crack of noon. Dunkin’ Donuts coffee, a couple of 16-ounce mugs before taking my Hydroxicut. I try to ride my stationary bicycle first thing in the morning. Shower. My training partner is Disco Inferno, and we usually workout from 1-3 p.m. If I don’t do cardio at home, I do it at the gym with Glenn. After working out, I drive 23 miles north of city and spend the rest of the day with my son till it’s time for him to go to bed. We play video games, go to the arcade, play Army-men, watch TV, or just do whatever. "T" usually spends 2 nights/week at my loft. I don’t watch much TV, but the only can’t-miss show these days is, Six Feet Under. That’s my show, the show I watch every week. I also watch ESPN SportsCenter nightly, usually the 2 a.m. edition. I go to bed at 4 a.m.