Free Workout Guides

Sunday: Upper Power
-3x5 for all lifts (5x5 for Bulk, 3x5 for Cut)
-Barbell Bench Press
-Barbell Rows
-Military Press
-Barbell Shrugs

Monday: Lower Power

The epic workout

In order for Brad Pitt to get ready for the role in the movie Troy, He dropped cigarettes and sharply cut back on beer and chips, although he did allow himself the occasional treat: McFlurry shakes from McDonald’s, “though it was more for a little taste of home, you know, a little Americana.”

Brad used a low-carb, high-protein diet during the training for his role. Physically, Pitt prepared for the role with a year of intense training. “The first three months were daunting and not fun at all.” His days included two to three hours in the gym, two additional hours of sword work and four high-protein, low-carb meals. As a result, he gained about 10 pounds of brawn.

300 Workout

Hi all, I'm sure a lot of you have all heard of the popular 300 workout.

The 300 Workout:

* Pullups - 25 reps
* Deadlifts with 135lbs - 50 reps
* Pushups - 50 reps

How does Matthew McConaughey stay in such great shape?

You won't see Matthew McConaughey doing bench-presses at the gym. In fact, lately, you won't see People magazine's "Sexiest Man Alive 2005" anywhere near a gym. Matthew McConaughey maintains his Adonis-like physique by enjoying various calisthenics workouts. The t-shirt-challenged star is often seen doing pushups by the beach, doing pull-ups at the park, running, swimming, or even cycling with his buddy Lance Armstrong. This type of workout are what allow Matthew McConaughey to keep his body lean and sculpted.

This is an example of a perfect workout routein for getting lean/jacked!

Hugh Jackman's Workout Plan Part 1
The routine he did to get in outstanding shape for Xmen
Jackman was in pretty good shape before he even prepared for his role as Wolverine, but wanted to add a bit more muscle. It was actually more important that he stay lean while gaining muscle. You see, Wolverine was ripped (as are most comic book characters)...it wouldn't work for Hugh to get bulky.

I thought i would post GSP's workout/diet/Mind Set, inlight of his recent victory. GSP is the perfect example of an extremely hard working individual, who gives it his all day in and day out.

To create the Spartacus Workout, we chose 10 exercises that collectively work every part of your body.

Steve Nash's Summer Workout

******BE ADVISED!!! These exercises should not be performed unless under the supervision of a certified strength and conditioning trainer. Many of these exercises could result in injury if performed incorrectly!! *******

With his old exercise plan, the Rock worked one body part per day, then did 45 minutes of cardiovascular exercise. But he simply wasn't using enough of his body to fight fat. Trainer Billy Beck upped him to four body parts per workout (training each body part three times a week rather than once) and cut back on the cardio. "You can do five sets of each exercise--all barbell flat-bench chest presses, for example--or split it up into two exercises, like three sets of dumbbell flat-bench chest presses and two sets of dumbbell incline chest presses," says Beck. When you're used to this, slip in some supersets--for example, perform a set of chest presses and then, without resting, do seated rows. After that, start changing--everything. "The body will adapt to any stress placed on it consistently," says Beck. "That's when a plateau strikes." Vary rest periods, loads, lifting tempo, number of sets and repetitions, or the frequency with which you work each body part.

Exercise 1: Cable Stride

Requires:
This exercise requires an adjustable cable system. The
machine's adjustable arms should be vertically positioned,
pointing downward, with the cable strap on the ground.

Tom Brady's Interview;

[ Q ] Can you give us a brief overview of your weekly training in terms of weight lifting & cardio work and how does that differ from in-season to off-season?

[ A ] During the season I typically lift weights four days per week: Monday, Tuesday, Thursday, and Friday. I take off Wednesday, Saturday, and obviously we play most Sundays. I also do 40-60 minutes of cardio six days per week in order to improve my conditioning.

“I was in the gym five days a week, two hours a day,” Taylor Lautner says in the August issue of Interview
magazine. “At one point, I was going seven days straight. I had put on a lot of weight, and then I started losing it drastically, so I was worried. It turned out I was overworking myself,” he said. “My trainer told me that I couldn’t break a sweat, because I was burning more calories than I was putting on.”

DIET: I ate something pretty much every 2-3 hours, never "stuffing" myself, but never letting myself get hungry. Tons of water throughout the day... BREAKFAST: 1/2 cup egg whites and 2 eggs. Oatmeal - no sugar, a *protein bar 2-3 hours later. (the best oatmeal is this stuff called McCann's Steel Cut Oatmeal. It takes about a half hour to cook, but you just make enough to last a couple weeks. add apple sauce and cinnamon to improve the taste.)

EXERCISE: SETS: REPS
DAY 1 legs & calves:

Seated calf raises 10 x 20-10
standing weightless calf raises 4 x 25
standing single-leg curls 4 x 20-25
leg presses 5 x 20
leg ext 4 x 15
squats 4 x 10
hack squats 3 x 15
supersetted with:
single-leg ext 3 x 10

DAY 2 chest

Many mixed martial arts experts doubted Forrest Griffin's chances at UFC 86, but all agreed that he would not be outworked. In a sport filled with gym rats, no one is more enamored with training than the 29-year-old former cop. He usually puts in three workouts per day during the week. Here's a look at what the new champion does to prepare for a fight:

Height: 5’9”
Bodyweight: 155lbs
Bodyfat % : 6%
Age: 24

1. FWG: Justin do you feel like your fitness can always be improved? Considering the fitness level you are at, can it be taken to a higher level?

Fitness is a lifestyle choice. I need to constantly be on top of my diet and exercise regime or my body won’t perform and look like it should. So yes, my fitness will always have room for improvement, because as I age, the battle to keep a healthy lifestyle will obviously become more challenging. My goal is to always set my fitness goals high, and if I start to slack, my workout buddies make sure to remind me!

Mariusz Pudzianowski is one of the worlds strongest men, I thought I would post his workout (Its only his monday,tuesday, and wednesday workouts but you get the idea how hard he works).

In case you don’t know, “complex” training (which can also be called “circuit training”) is a method of exercise in which you move from one exercise to the next without rest. It can be done on machines, or with different implements, but the more popular methods involve just one weight – a single barbell, a pair of dumbbells or kettlebells, a sandbag, etc.

“I was in the gym five days a week, two hours a day,” Taylor Lautner says in the August issue of Interview
magazine. “At one point, I was going seven days straight. I had put on a lot of weight, and then I started losing it drastically, so I was worried. It turned out I was overworking myself,” he said. “My trainer told me that I couldn’t break a sweat, because I was burning more calories than I was putting on.”

In Casino Royale, Daniel Craig boasts a body that is worthy of Bond status. If you want to sport a rock-hard physique similar to Craig’s, follow the steps in this article and you’ll be there before you can say “Bond.”

Here is Tiger Woods' Breakdown of a typical day.

6:30 a.m. - One hour of cardio. Choice between endurance runs, sprints or biking.

7:30 a.m. - One hour of lower weight training. 60-70 percent of normal lifting weight, high reps and multiple sets.

8:30 a.m. - High protein/low-fat breakfast. Typically includes egg-white omelet with vegetables.

9:00 a.m. - Two hours on the golf course. Hit on the range and work on swing.

11:00 a.m. - Practice putting for 30 minutes to an hour.

Noon - Play nine holes.

Lesnar's Early Farm Years & Core
Values Always Remained At The Forefront.

Rising to the top of the wrestling world and with the potential to emerge as a top heavyweight contender in the UFC, Lesnar realizes the importance of exercise, diet and supplementation. Through quality products, Lesnar is able to maintain his size, strength and endurance in the gym and in the cage.

Dwight Howard is 6"11 and weighs 265 pounds, but he wasn't always this powerful. Since he came into the NBA he has hit the weights hard and gotten much stronger. In fact, since his rookie year he has increased his bench press from 185 to 360. That is almost double!! So what is Dwight Howard's workout routine? Let's find out...

FITNESS TIPS FROM GERARD BUTLER

1. Never Say Die

Peyton Mannings Grueling workout and training has made him an extremely skilled and sucessful QuarterBack.

Seated Overhead Med Ball Throws

• Sit with knees bent and heels just off floor
• Without changing position of upper body, receive ball from partner over head; throw back
• Repeat for specified reps
Sets/Reps: 1x15

If you want to get your body lean and strong like Pacquiao's then incorporate these workout tips and you'll be blown away with the results.

Alternate the intensity throughout your cardio workout.

The Workout
Begin each session with calisthenics and core moves. Then do the exercises specified for each day as pairs, or supersets, moving from one exercise to the next without rest. Do each superset three times, resting 45 seconds between supersets.

Program 2

4 Sets of 10-12

E Ball Rows
Kettle Bell Swings

Bench Press
Benched Oblique Raises

Side Plank Raises 10lb plate
Smith Squat 35's

3 sets of 12 reps
Paired Exercises are Supersetted

Split Squats
Medicine Ball Squat Overhead Thrusts

Football's frenetic nature—the chaos that often calls for players to make split-second game- or career-changing decisions— is difficult to replicate in the gym. Some athletes, Bush included, have found a regimen that comes close: Fre Flo Do. Developed by Los Angeles-based Kappel LeRoy Clarke, the exhausting acrobatic regimen is rooted in an eastern philosophy called The Way. "Living life on the path from which freedom flows," Clarke says.

U.S. Snowboarding queen Gretchen Bleiler is the favorite to bring home the gold at the Winter Olympics in Vancouver this month. She also just might be the hottest Olympian in Vancouver having already appeared in FHM and Maxim.

Raphael Nadal's Fitness Interview

What is a your weekly workout regimen when you're not playing in a tournament?

It all depends at what period of the season we are talking about. If we are in the pre-season, the gym work is higher. During the season I don't do much, I prefer to play tennis.

What about during tournament weeks?

Here I do more aerobic types of fitness and clearly play much more tennis on the court.

How about your flexibility routine?

This is very important. This I do everyday. I have my own Physio and he stretches me everyday. This is crucial.

To create the Spartacus Workout, we chose 10 exercises that collectively work every part of your body.

Mike Tysons Workout Program and Diet

* 5 AM: 3 mile jog
* 6 AM: Shower and back to bed
* 10AM: Wake up and eat breakfast ... (oatmeal)

The Workout Routine of David Beckham

So…do I know David Beckham's exact workout routine? No I don't…but I'm convinced that he is very lean due to his sport. How many chubby football (soccer) players do you know? Well…every time I have watched the World Cup I have looked for someone out of shape, but I've never found anybody.