Dwayne Johnson workout for G.I. Joe

G.I. Joe 2: Retaliation is nearing the start of production, with a release date already set for July, 2012. Dwayne Johnson, who is portraying Roadblock in the action-packed sequel, is undergoing training sessions to stay physically fit.



Wrestler to Moviestar

Before Johnson was a movie star he was known as The Rock in Wrestling World Entertainment. He holds second place for the most reigns as WWF/E Champion. He held the title seven times before he left the business in 2004.



He has successfully crossed over from sports to film. According to his interview in Men’s Health, his childhood dream was to be an actor in Hollywood. Keeping himself physically fit was a big part of that dream.



His workout routine

Recognizing that Hollywood stars maintain a lean and athletic look, Johnson had to modify his workout and lose 25 lbs in 4 months, getting down to 225 lbs. The Rock's workout routine focused on cutting body fat. He went from 14% to 7% body fat in this short amount of time. To help cut this weight, Johnson changed his workout to train each body part three times per week. Despite cutting back on cardio, this allowed him to burn that extra fat. In addition, Johnson's training involved constantly changing his workout routine to avoid plateaus. He adjusted rest periods, the amount he lifted, the speed with he lifted, and of course the number of sets en reps he performed.



Dwayne Johnson's workout routine focused on a lot of cardio with resistance training, weights and core training. He trained 6 days per week with Sunday as a rest day.



Monday, Wednesday, Friday

Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest period.

Cardio: 5 minute warm-up, 12 minutes high insensity, 5 minute cool down.



Tuesday, Thursday, Saterday

Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 seconds rest periods.

Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down.



Secret to dieting

When I read that Johnson’s secret to dieting is cheating, I went ecstatic. I love to cheat too. It’s fun. He feels cheating is essential to his diet. His favorite cheat foods are donuts and pizza. I can agree with the pizza, but donuts are too raunchy for my taste. But don’t get Johnson wrong. I am sure he eats Ben & Jerry ice cream. He has a well-rounded diet. He works at consuming 1 gram of protein for each pound of his bodyweight. He eats a reasonable amount of carbs. He takes advantage of protein shakes. He regularly eats beef, chicken breast and vegetables. Supplements play an important part of his diet as well. Joint Formula He includes multivitamins, ZMA, joint formula and glutamine. The fact that he takes joint formula and glutamine is interesting. I have been contemplating taking the same supplements for my knees.

Taylor Kitsch on the John Carter Workout

Disney and director Andrew Stanton are bringing The John Carter of Mars Book by Edgar Rice Burroughs to the big screen. Taylor Kitsch will play John Carter in the upcoming Disney epic directed by Andrew Stanton. The British Columbia native said he underwent a tough regime to get in shape for his sword fights and sporting a loincloth.



“It’s the most boring diet you could think of, really, it was four months before and seven months during, so an 11-month regimen with that. Good times,” he told The Associated Press. “Training at 4:30 in the morning before you go to work, and then training for the four months before as well. And then during the day, you’re training as well before takes.”



Interval Training

The Taylor Kitsch workout involves performing high intensity training in short bursts. This form of training is popularly known as interval training and is used by many athletes in many sports. Kitsch explains that the way to a 6-pack abs in 6 weeks or less revolves around this technique.



In the Taylor Kitsch workout, you would perform short bursts of high intensity training, such as sprinting or heavy weight lifting and follow that with low intensity exercise such as jogging or complete rest. This method of training is very effective in burning fat as it stimulates fast metabolism in the body.



There are three methods of interval training: the standard interval variation training, thepyramid interval variation training, and the sports conditioning training. Of these three methods, the sports conditioning training is the most used and the most popular due to its ability to bring great results in a short time



This is How Taylor Gets It Done

In the sports conditioning training, you would start with three to five minutes of warm-up, followed by 2 minutes of high intensity exercise, and then followed again by 2 minutes of low intensity exercise. This is soon followed by four times interval of 30 seconds high intensity and 30 seconds low intensity exercise.



This routine is followed by 10 seconds of 60-yard sprinting and 90 seconds of rest repeated six times.

The Taylor Kitsch workout routine ends with 3-5 minutes of cool down. Taylor Kitsch himself vouches for this type of training and says that this is the fastest way to attain rock-hard, shrink-wrapped abs.



In the movie Wolverine Origins, Taylor Kitsch had to perform martial arts that required that his body not only be lean and fit, but also be flexible. He had to twist and turn, throw cards, do gymnastics, and whip Gambit's long staff around.Taylor Kitsch's workout is similar to the wolverine workout his co-star Hugh Jackman underwent in order to buff his body up.



The "Friday Night Lights" are far beyond Taylor Kitsch now. These days, if he sees something bright on the horizon, chances are it is extraterrestrial. "That's how I pick my roles," the 30-year-old British Columbian-born actor explained. "'Wait, is there aliens in it? Oh well, why am I doing it, why would you call me if there are no aliens in it?' That's basically how it goes."



Two big movies

He's joking, but it's true. Kitsch has leading roles in two big movies this year -- "Battleship" and "John Carter" -- that will see him leave the small town Texas football scene of the critically acclaimed "FNL" TV series for the big screen world of sci-fi.



First up is Disney's interpretation of Edgar Rice Burroughs' novel, released in March. "John Carter" sees Kitsch play a former military captain who is transported to Mars, a planet being torn apart by war. It's directed by Andrew Stanton, of "Finding Nemo" and "WALL-E" fame, who is helming his first-live action movie. Carter gets caught up in the conflicts and jumps into battle with a sword, loin cloth and plenty of muscle. Kitsch said Stanton insisted on a grueling regimen to get him mentally and physically prepared.



Boring diet

It's the most boring diet you could think of, really, it was four months before and seven months during, so an 11-month regimen with that. Good times," he told The Associated Press in an interview. "Training at 4:30 in the morning before you go to work, and then training for the four months before as well. And then during the day, you're training as well before takes."



But he said it was portraying Carter's feelings that really drained him. "I'd say the emotion is probably the toughest thing especially, it's quite heavy some of the stuff he goes through," he said.



After that, it's Peter Berg's "Battleship," which also stars Liam Neeson, Alexander Skarsgard and features Rihanna in her movie debut. Loosely based on the classic naval combat game from Hasbro, it sees five ships take on another five ships from a different planet.

The Canadian actor says he really enjoyed collaborating with his old "FNL" executive producer Berg on his "Battleship" role of naval officer Lt. Alex Hopper. There are still aliens but this time instead of a dusty planet there's a lot of ocean.



Kitsch says he found his sea legs pretty quickly, which was good because the crew spent several weeks shooting on the water and some scenes had him blown straight into the ocean. "So many variables come into play, obviously time consuming, you're always fighting the light apparently when you're shooting outside," he noted. Still, Kitsch was very happy with the result. "It's seamless the way they've done it," he said.

Tom Hardy workout routine

Scope out this new video of Inception actor Tom Hardy training with Patrick Monroe, aka P-Nut, for his role in 2008’s biopic Bronson.

The 32-year-old British actor piled on 40 pounds of muscle to fill the giant frame of “the most violent prison in Britain” Charles Bronson. If you missed it, Tom and Pnut recently talked a bit about training for Inception and Tom’s other movie, Warrior.

In the film Tom has traps that make him look very scary and you presume are the result of shrugging a small elephant for days on end. In the Tom Hardy Warrior workout he did not lift excessively heavy. In actual fact what he did do was lift often. In training he would exercise on average 3-4 times a day. Obviously he couldn’t lift really heavy as your body would just not be able to recover.

When looking at the fundamentals it’s quite easy to see how lifting often can stimulate muscle growth. The body will adapt to changes placed on it. If you take on the Tom hardy warrior workoutand lift 4 times a day, putting repeated stress and muscle stimulation, the bodies natural response is to increase muscle mass.

All of Tom’s workouts were done in a no rest routine of three exercises.



Tom Hardy Warrior Workout Routine 1

His first routine involves working the chest and shoulders. The set ranges from 10 reps to 7 reps and then a final set of 5 reps. The exercises are ones you can easily do at home, with the first being a set of press ups, standard width. The next exercise is a lateral shoulder fly. Using light weight dumbbells start at your hips and then with move them vertically to your shoulders. The final exercise is a dip, this can be done on the edge of a chair. Put your hands by your side while sitting on the chair straighten your legs and then move your bum off the chair and lower yourself until you elbows are at 90 degrees then push yourself back up. A very simple routine and remember in the tom hardy warrior workout you have now breaks between each set, keep it intense.



Tom Hardy Warrior Workout Routine 2

His second routine involves working the core to give those chiselled abs. The rep ranges and rules still apple from routine 1. The first exercise is a sit up with straight legs. Moving onto a leg raise. Keeping your shoulders on the ground and your legs straight raise your legs to your chest in a controlled manner. The final ab exercise is a crunch with your feet 6 inches from the floor.

Tom Hardy Warrior Routine 3

In his final routine he worked his biceps and forearms, again in the same fashion as in routine’s 1 and 2. Starting with a basic set of bicep curls with the elbow fixed at your side. Moving onto a forearm exercise in which you place your forearm on a bench and have your wrist at the end and you flex your wrist while holding a dumb bell to exercise the forearm. Finally he finished of the exercise with a set of preacher curls.



In the Tom hardy warrior workout it’s important to remember tom was also doing fighting training as well. It’s easy to notice there are no legs workouts mentioned here, he worked his legs primarily while performing his fighting training.

Building muscle quickly

Everybody wants to build muscle but unfortunately there just isn't that much time in the day for many people. Because of this it seems everybody is hunting for the ultimate solution to building muscle quickly and unfortunately there just isn't an answer at this time. Each person's body builds muscle in a unique way so there just isn't a single one workout fits all approach that can be used by everyone.



Many people believe that simply loading up on protein is the best way to build muscle; in many cases that is a very quick way to go about it but only if your body reacts in a positive way to the protein boost. It's also important to consider the type of workout or weight lifting you are doing too; many weightlifting routines simply aren't effective at building certain muscles and as a result they are probably wasting your time.



If you want to find out what the quickest and most effective way for you to build muscle then there are really only two options. The most basic way to determine this is to simply try a variety of workout routines and diets until you find one that works as quickly as you desire. Obviously this could take quite a few attempts and in the process you could waste weeks or months; eventually however you will in fact find the most effective method for you to continue using. The other alternative is to consult a professional trainer or workout advisor that will be able to help pinpoint exactly what you need to do to accomplish the things you want to accomplish. Probably the biggest downside to this is that it can be very costly and the results still aren't guaranteed to happen immediately. As long as you're willing to work patiently and diligently with a trainer you will eventually be able to build muscle quickly and effectively using a finely tuned diet and workout regimen that your trainer worked out.



In the end it really all comes down to expectation. If you are hoping to become incredibly buff in a few short weeks then basically any diet or workout plan you try is going to provide results that are below your expectation. However, if you go into your workout with the hopes of finding a completely attainable goal then you'll likely be able to find a method that does in fact work well for you. No matter what anybody tells you online there just isn't any incredibly fast way to build muscle so you'll need to be patient and diligent with your workout methods. Eventually things will start to work out for you as long as you are patient and keep actively working on your muscle building plan. Most important you should always consult a trainer or expert about your workout plan in order to make sure everything is safe and healthy; there is no sense in risking your well being just to build a little bit of extra muscle.

Henry Cavill - superman workout routine

Henry Cavill will be starring as Superman in the next film, Superman: Man of Steel. It is following the trend of Batman and Spiderman as yet another prequel movie telling the story of the early years, much in the way of Smallville.

He actually spent 5 months training intensively with cardiovascular workouts, bodyweight training and a lot of mixed martial arts training (MMA) which really amounts to a low of old school fitness training and boxing workouts. For a while he was working out 7 hours a day with this type of exercise. This really set him up well for the Superman training workouts which followed.

The weight training for this role sees him lifting weights for 2-3 hours a day. His workouts involve cycling through various different weight training exercises throughout that week to encourage all of his muscles to grow. Henry actually was already bulking up during the preparation for Immortals which vas also produced by the 300 team.

The 300 workout, which Cavill may or may not have done, uses a type of training called circuit training.

 Circuit training, in the simplest sense, is grouping together a bundle of challenging movements that work the entire body into a circuit. An exerciser would complete one movement, then move on to the next, and so on and so on until the circuit is complete. This circuit can then be redone a number of times, depending on how challenging a workout the exerciser wants.



In my own experience, I have found circuit training to be very effective and at the same time, very time-saving. An example of a challenging fat-loss based circuit, in my opinion, would choose an exercise for each major area of the body, and use those to circuit train.



So here's a list of common exercises:

Front Squat

Back Squat

Deadlift

Sprint

Lunge

Burpee

Bench Press

Cable Chest Press

Push Up

Shoulder Press

Dip

Row variations

Inverse Row

Pull up



From this list, I would make sure I understood proper form and could complete the movement safely, and then choose one exercise for each major muscle group. A very simple circuit could be sprints, pull ups and push ups. I would set a time or rep count (reps are harder with sprints), and complete the workout.



30 second sprint

30 seconds of pull ups

30 seconds of push ups

Repeat 5-8 times



This is just an example; there are plenty of other challenging combinations that could be useful. Remember, the most important thing when it comes to the Henry Cavill workout and every workout in general is form! Learn to do the exercise before you actually do it!

Joe Manganiello Workout and Diet Tips

Joe Manganiello is a new addition to the third season of True Blood. Manganiello, who plays the werewolf Alcide Herveaux, had to get ripped for his shirtless scenes to stay on par with Anna Paquin and Ryan Kwanten. Fortunately for him – thanks to his naturally muscular body and already-healthy diet, this was (relatively) easier than for most people.

Joe Manganiello Workout

When he started preparing for his True Blood role, Joe Manganiello weighed 240 pounds with 18% body fat. Therefore for him, ” it was about becoming more defined and cutting up the mass [he] already had,” said Manganiello in the August 2010 of Men’s Fitness. He worked out 6 days a week, twice a day! That’s twelve workouts a week!



For three of the days, he used a workout routine created by his physical trainer, Ron Matthews (who helped trained Hugh Jackman for X-Men, which is similar to Jackman’s Wolverine Workout), twice a day, three times per week. Manganiello also trained on his own three more times per week. He’d do his cardio in the mornings, and his strength training in the afternoon.



Here are some of Joe Manganiello’s workout tips, he revealed to the New York Post.



ARMS

To build those werewolf arms, Joe Manganiello worked his biceps and triceps from every angle and direction possible to stimulate different muscle fibers with each exercise.



In addition, instead of focusing on the middle of the muscle, which makes the arms bulky, he focused on the ends of the muscles to create separation and definition in his arm muscles.



TCW says: Alternate your curls with incline curls, standing curls, and decline curls. Each of these emphasize different portions of your biceps. For even more variety change your grip betweenstandard grip, hammer grip, offset-pinky grip (pinky is in contact with the head of dumbbell), and offset-thumb grip.

SHOULDERS

For shoulders, Manganiello used drop sets (or strip sets) in which he’d start off with heavyweights and do as many reps as possible. Then he’d lower the weight and do maximum reps. He would repeat this until he couldn’t do anymore.

CHEST

Manganiello liked supersets for his chest workout, which he paired with his biceps. With supersets, he could continue working out a second muscle group while resting a first muscle group. Not only does this cut your time in the gym, but it also leads to maximum fat burning. “Your heart rate isn’t resting at all. So after about 20 minutes, it feels like you’re doing sprints. It’s hands-on-your-knees, sweat-dripping-off-your-nose, can’t-catch-your-breath crazy,” says Matthews.

ABDOMINALS

Although Manganiello had a lot of muscle to start, he was lacking in the oblique and lower abdominal area. So Matthews had Manganiello doing a lot of twisting motion and hanging <` href="http://www.thecelebrityworkout.com/2011/08/true-blood-joe-manganiello-workout-and-diet-tips/#">legraises to work on his abs.

Surfing workout

As summer rolls in, many people look forward to new sport and leisure activities.  Surfing is one such of these summer endeavors that people tend to opt for.  If you’re a beginner surfer however, you’ll want to tone up a little before hitting the nearest surf spot.  Surfing can be very hard on the body and requires a certain level of fitness in order to be successful.  As such, you’ll want to start training for a summer of surfing now in order to get the best out of your surfing time.



Surfing works all the muscles in the body.  When surfing you need to work your legs, your core and your arms.  In preparing for a surfing trip therefore, you’ll need to focus on building strength and endurance in these areas.  Below are some great exercises for doing just that.



1.Core Strength

When it comes to riding the waves, core strength is key.  If you want to build your core strength you can begin by taking some Pilates courses.  These are great for learning new core strengthening exercises.  If, however, you’d rather just work on your own, try to incorporate some core exercises into your regular fitness routine.



Great core strengthening exercises include the plank, squats, one legged squats, stability ball sit-ups and stability ball twists.  These exercises can help build up your abs and lower back as well as improving your overall balance and agility—two very important qualities for surfing.  The side plank is another great one to slip in.  To add an extra challenge try it while lifting the top leg.



2.Upper Body Strength

Surfing likewise requires a good deal of upper body strength as any beginner will confess.  Not only is carrying your board in and of itself a challenge sometimes, but swimming out to get to the waves can take some effort especially when you’re swimming against some pretty strong waves. 



Good exercises for building arm and upper body strength include: the bench press, dips, and push-ups.  To work your back muscles also add in close and wide grip pull-ups, close and wide grip seated rows, and arm pull-downs.  Your shoulders too need to be buff so make sure to include some deltoid raises and military presses.  For the arms, there are no substitutes for the good old fashioned bicep curls and tricep kickbacks.



3.Balance

A final, but essential aspect of surfing is working on balance.  Getting up on the board is one thing but staying up for the ride is certainly another.  To work on balancing use some of the above maneuvers including the side plank and one legged squats.  Try also simply balancing on one leg and working with the stability ball.



Surfing is great exercise and can yield significant fitness results.  However, if you’re just getting started and want to get the most out of a surf trip, you’ll want to start doing a little pre-training of your own.  Don’t forget to work your lower body as well, as leg strength is also a fundamental aspect of a surfer’s success.

The Prison Workout: A Total Body Exercise Routine

Some prison inmates have nothing but a sink, a toilet, their bed, and a few square feet of space at their disposal. They need an exercise routine that can be done in a confined space without equipment. The "Prison Workout," which was nicknamed by some people who saw prisoners without access to weights doing it, is designed to develop strength, endurance, speed, agility, and balance. It also produces gains in muscle, losses in body fat, and plenty of stamina. It is a total body and cardio workout.



The Prison Workout consists of one classic exercise, the "burpee." This exercise works your chest, arms, front deltoids, thighs and abs.



The burpee is a six-count exercise:

1) Stand with your feet shoulder width apart and your hands raised over your head. Then squat down and place your palms on the floor by your feet.

2) Kick both of your legs back so that you're in push-up position.

3) Bend your elbows and lower your body until your chest touches the floor.

4) Push yourself back up.

5) At the end of the push-up, quickly pull both knees into your chest while keeping your hands on the floor. You're jumping back into the squat position of step one.

6) Stand straight up by straightening your legs and throwing your hands in the air over your head. You're now in the position that you started in. You can make the burpee more advanced and increase the explosive power in your legs by jumping into the air as you stand up.



The Prison Workout is done in descending sets. For example, begin by doing 20 burpees without stopping. Rest 30 seconds, and then do 19 burpees without stopping. Rest 30 seconds and do 18 burpees. Continue doing descending sets until you get down to a final set of 1 burpee. That makes a total of 210 burpees.



For most people, 20 sets will be too much to start with. In that case, pick a lower number of sets like 15 or 10 or even fewer for your first workout. Then add a set every 1-2 weeks until you reach your goal. In prison, doing 20 descending sets without stopping is the minimum to be considered a "man." If you can do 25 sets, you're considered to be pretty tough, and, if you can do 30 sets, you're considered a "stud." If you're doing other exercises in addition to this workout, do your burpee workout 3 times per week on cardio days.



If some of you who've read this far are thinking to yourselves, "This Prison Workout is too easy. I'm looking for a man's workout," try one of these advanced variations of the basic burpee:

1) If you have access to pull-up bars, at step 6, jump up and do a pull-up. That will add 210 or more pull-ups to the workout.

2) Place dumbbells on the floor. Use the dumbbells as push-up bars for steps 1-5. At step 6, clean the dumbbells to your shoulders, press them overhead, and then set them back down for the next repetition. In other words, add an overhead press to each burpee. Be sure to use the solid, hexagonal dumbbells rather than the adjustable kind.



By itself, the Prison Workout will strip fat from your body, add muscle, and build stamina. Alternate it with a weight training routine, and you may be mistaken for a Greek god, or, at least, for an ex-convict.

If you can follow simple instructions, then you can build a healthy, strong body in the comfort of your own home using only bodyweight exercises.

Is chocolate good for your heart?

During the past decade, several studies have reported on the potential cardiovascular benefits of chocolate. Cardiologists tended to regard the earliest such reports with a healthy degree of skepticism, since it is well-known that lifestyle choices that benefit cardiovascular health are typically supposed to be unappealing, difficult or painful. For most people, chocolate does not meet any of these criteria.

But in the intervening years, enough evidence has accumulated that most cardiologists will now admit to the potential cardiovascular benefits of chocolate.

What Is The Evidence That Chocolate Improves Heart Health?

Several studies have now documented an association between chocolate consumption and improved cardiovascular health. These generally have been observational studies, and while their conclusions are useful for developing theories, they cannot prove cause-and-effect relationships.

Nonetheless, virtually every study that has examined the issue has reported an association between chocolate consumption and cardiovascular health. Several of these studies have shown that chocolate consumption is associated with reduced blood pressure. At least one study showed that women who ate chocolate had a significantly reduced risk of developing heart failure.

Most recently, a meta-analysis of seven studies was published in the British Medical Journal, showing that chocolate consumption was associated with a 39% reduction in cardiovascular disease and a 29% reduction in stroke.

Again, these studies do not prove that eating chocolate directly improves cardiac health -- but they do demonstrate that there is a convincing association between the two.

 

What Is It About Chocolate That Is Beneficial?

Investigators theorize that it is the flavonols in chocolate that cause vascular improvement. These flavonols can make blood vessels more elastic, improve insulin sensitivity, reduce the "stickiness" of platelets and reduce blood pressure.

Dark chocolate contains more flavonols than lighter chocolate, so most of the published studies have reported on dark chocolate. However, the recent meta-analysis mentioned earlier found that chocolate in any form -- dark or light; in the form of chocolate bars, chocolate drinks or chocolate confections -- was associated with cardiovascular benefit.

 

How Much Chocolate Is Beneficial?

The correct "dose" of chocolate to achieve a cardiovascular benefit has not been determined. The studies that have reported a heart-health benefit from chocolate, however, generally described a range between 100 grams of chocolate per day and consuming some form of chocolate "more than once a week."

Most investigators who have studied this question have concluded that most of the benefit (if there indeed is a benefit) can be obtained by eating chocolate once or twice per week.

 

The Downside of Chocolate

There are several possible disadvantages to adding chocolate to your diet for the potential cardiovascular benefits. These include:

Observational studies are often misleading. Once randomized clinical trials are finally completed, it may turn out that chocolate does not actually produce much of a cardiac benefit after all.

Notably, 100 grams of chocolate equals about 500 calories. So, adding 100 grams of chocolate to your daily diet (the upper dose suggested by available studies) will cause you to gain about a pound of weight per week. Such a result does not seem like it would really be heart-healthy.

If you religiously adhere to one of those popular but mutually-exclusive dietary philosophies (that is, low fat vs. low carb), be aware that chocolate products come packed with both fat and carbohydrates. It therefore violates both of these dietary dogmas, and its consumption will reduce you to a state of dietary sin.

 

Batista's workout routine

Batista, The Animal of WWE, is an amazing physical specimen. Standing 6'6" tall and weighing 290lbs, Dave Batista is a force to be reckoned with. Born in 1969, Batista spent 10 years training as a bodybuilder and bouncing part-time at night clubs before he found his calling as a wrestler. 



The Animal's focus and dedication to his strength training routine has helped him gain significant muscle mass, in both size and definition. Batista divides his workout routine into 3 days:

Day 1: calves, thighs

Day 2: back, shoulders, traps

Day 3: chest, arms

He randomly trains his abs.



Batista workout routine is listed below. As you can see, it generally focuses on multiple sets of 10-15 reps. This type of workout is great for hypertrophy which stimulates muscle growth.



Day 1

Standing Calf Raises: 3-4 sets of 10-15 reps

Seated Calf Raises: 2-3 sets of 10-15 reps

Seated Leg Curls: 3-4 sets of 10-15 reps

Lying Leg Curls: 2-3 sets of 10-15 reps

Standing Leg Curls: 2-3 sets of 10-15 reps

Leg Extensions: 3-4 sets of 10-15 reps

Hack Squats: 2-3 sets of 10-15 reps

Leg Presses: 2-3 sets of 10-15 reps



Day 2

Front Pulldowns: 3-4 sets of 10-15 reps

Rear Pulldowns: 2-3 sets of 10-15 reps

Seated Cable Rows: 2-3 sets of 10-15 reps

Lateral Raises: 3-4 sets of 10-15 reps

Behind the Neck Presses: 2-3 sets of 10-15 reps

Bent Laterals: 2-3 sets of 10-15 reps

Dumbbell Shrugs: 3-4 sets of 10-15 reps



Day 3

Hammer Strength Incline Machine: 3-4 sets of 10-15 reps

Dumbbell Bench Presses: 2-3 sets of 10-15 reps

Cable Crossovers: 2-3 sets of 10-15 reps

Alternate Dumbbell Curls: 3-4 sets of 10-15 reps

Preacher Curls: 2-3 sets of 10-15 reps

Single-Arm Reverse Pushdowns: 3-4 sets of 10-15 reps

Seated Machine French Curls: 2-3 sets of 10-15 reps

Hammer Strength Forearm Machine: 3-4 sets of 10-15 reps

Wrist Curls: 2-3 sets of 10-15 reps

Reverse Wrist Curls: 2-3 sets of 10-15 reps

Twisting Hanging Leg Raises: 3 sets of 15-20 reps

Machine Crunches: 3 sets of 15-20 reps