adis
2006-05-01, 10:17
Tjenare där gott folk.
Jag var ute på nätet lite och hittade lite intressanta saker, nämligen lite träningsprogram som kändisar har andvänt, vill gärna höra era åsikter om dessa program.
Eftersom man inte får direkt länka så ska jag andvända mig av "kopiera-->klistra in" ;D
Charlie Sheen inför "Hot Shot"
I am probably not the only one who was surprised to see Charlie Sheen's physique in Hot Shots . The actor's goal was to resemble Stallone in Rambo II and III -- no small feat, since both actors have a different frame and Charlie is not known for being muscular, nor disciplined for that matter. He still managed to muster enough determination (with the help of the late K.R. "Panther" Thomas) to follow this cross-training routine, six days a week for five weeks :
Morning
Sheen would get up at 5am and run three to four miles, then have a protein shake for breakfast. Next came 90 minutes of martial arts training -- Chinese wushu and Chinese boxing -- followed by a 30-minute rest. Finally, he would end the morning with 90 minutes to two hours of basic weight training.
Afternoon
Lunch was typically made up of broiled fish or chicken and steamed vegetables, followed by a massage and whirlpool (damn celebrities...). After that, he had one more hour of martial arts -- he was preparing for the opening fight scene in Hot Shots . Another 30 minutes of rest followed, then 90 minutes of yoga.
Finally, he did another hour and a half of weight training, so in a sense he also had a double split bodybuilding cycle like Stallone. Dinner was a lighter version of lunch and he was in bed by 9:30 or 10pm.
***
Shaquiell O'Neal
Shaq is definitely a celebrity; he can slam-dunk, dance, rap, even act... well, maybe not the last three, but he sure knows how to turn up the heat on the court. Since his style is mostly a physical, up-close kind of basketball, Shaq needs to be physically fit to pummel his competition. Unlike past basketball stars like Larry Bird or Wilt Chamberlain, today's basketball athlete needs to hit the gym, and here is how Shaquille O'Neal did it in 1999.
Legs
Leg Press: 2 warm-up sets of 20-15 reps, then 3 sets of 12-6 reps
Step-Ups: 3 sets, 8-10 reps
One-Legged Press: 3 sets, 8 reps
Calves
Seated calf-raise: 3 sets, 12 reps
Leg press calf-raise: 3 sets, 12 reps
Standing calf-raise: 3 sets, 12 reps
Chest
Dumbbell bench press: 3 sets, 6-12 reps
Dumbbell incline press: 3 sets, 6-12 reps
Dumbbell flyes: 3 sets, 6-12 reps
Lats
Cable pull-downs: 3 sets, 6-12 reps
Dumbbell or machine rows: 3 sets, 6-12 reps
Pull-ups: 3 sets, 6-12 reps
Biceps
Barbell curls: 3 sets, 6-12 reps
Dumbbell curls: 3 sets, 6-12 reps
Triceps
Triceps cable push-downs: 3 sets, 6-12 reps
Lying triceps extensions: 3 sets, 6-12 reps
Machine dips: 3 sets, 6-12 reps
Delts
Dumbbell military press: 3 sets, 6-12 reps
OR
Single arm military press: 3 sets, 6-12reps
Front dumbbell raises: 3 sets, 8-12 reps
Lateral dumbbell raises: 3 sets, 8-12 reps
Rear delt dumbbell raises: 3 sets, 8-12 reps
Dumbbell shrugs: 3 sets, 6-12 reps
***
Brad Pitt inför "Fight Club"
After Fight Club was released, Brad Pitt became the envy of a great number of men. His tight, muscular body was coveted, and many people sought a workout that would produce similar results. His workout was characterized by beating one muscle group up each day, then giving it the rest of the week to recover. This is very beneficial for adding muscle mass, as muscles grow during rest periods and not during the actual time in the gym.
In order to promote growth, though, you have to give your muscles a reason to grow stronger, and annihilating one group per day with numerous sets and exercises will do the trick.
Finally, at the end of the week, he finished off with a good cardio workout. This put his body in fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiseled look.
Here are the exercises that made up his workout. Perform 3 sets of each exercise, taking approximately 60 seconds to rest between each set. Use a weight that is challenging enough that you can successfully complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep. However, it must still be light enough for you to maintain proper form.
Monday -- Chest
25 pushups
Nautilus chest press
Nautilus incline press
Pec deck machine (chest fly)
Tuesday -- Back
5 pullups
Seated rows
Lat pulldowns
T-bar rows
Wednesday -- Shoulders
Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
Lateral raises
Front raises
Thursday -- Biceps/Triceps
Nautilus curl machine
EZ cable curls
Hammer curls
Tricep pushdowns
Friday -- Cardio
Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate
Saturday/Sunday -- Rest
/psst; för dig Slatri ;D
***
Matthew McConaughey inför "Sahara"
Another classic example of a celebrity transformation that turned the heads of men everywhere was Matthew McConaughey's in Sahara. In just 10 months, celebrity trainer Gunnar Peterson transformed Matthew's body into that of action hero Dirk Pitt.
This involved a gain in strength, flexibility, agility, and endurance. So if these are some of your goals, you may want to take a good look at the following workout.
The workouts on Monday, Wednesday and Friday are set up in supersets. This means that you will perform all the exercises in a single "set," and then repeat the whole set for the number of times indicated. For exercises with weights, use a heavy enough weight to challenge you for an 8- to 12-rep range.
Monday -- Supersets
Set 1 - repeat 2 to 4 times:
Dumbbell fly
Incline chest press
Weighted Swiss ball crunch
Set 2 - perform once:
Angled pullup: Alternate pulling yourself up toward one of your hands (rather than straight up the middle)
Elliptical machine (1 minute forward, 1 minute backward)
Set 3 - repeat 2 to 4 times:
Bench dip
Single-arm overhead tricep extension with a rope
Reaching medicine ball lunge: Move a medicine ball from your upper left to your lower right as you lunge, and alternate sides
Set 4 - repeat 2 to 4 times:
Medicine ball slam: Grab a comfortably heavy medicine ball and slam it on the floor
Wall climb (for 1 to 2 minutes): Climb a wall to work both your upper and lower body
Ladder drill: Step as fast as you can through a ladder lying on the ground, lifting your knees as high as possible
Set 5 - repeated 2 to 4 times:
Staggered stance squat with calf raise: With one foot slightly in front of the other, squat, then rise and do a calf raise
Twisting shoulder press: Rotate your torso as you press the dumbbells overhead
Lying medicine ball woodchop: Lie on a bench and move a medicine ball from over your head to one side of your body, and repeat on other side
Set 6 - perform once:
Stationary bike (1 minute sitting followed by 1 minute standing)
Stairclimber (1 minute without holding onto the handrails)
Tuesday -- Cardio
Choose one or more cardio machines at the gym or a sport of your choice, and keep moving for 30 to 45 minutes, varying the intensity and pace. The key to this is to keep changing it up so your body never becomes bored and biomechanically used to one action.
Wednesday -- Supersets
Set 1 - repeat 2 to 5 times:
Wide-grip lat pulldown
Swiss ball crunch with medicine ball toss: Lying on a Swiss ball with your arms overhead holding a medicine ball, crunch up and throw the medicine ball forward to a partner, then have them throw it back to you, and repeat
Jump squat: Squat down until you are at a 90 angle, then explode upward, jumping as high as you can and landing once again into your next squat
***
Bruce Lee
Bruce Lee is possibly the best example of a slim body pushed to its fullest potential. The late martial artist remains a role model to many short, skinny guys around the world. Gyms have pictures and posters of the "legend" plastered on their walls, and for good reason: not all men can be big, beefy studs. Bruce Lee experimented with different routines and this one fit his style best.
Shoulders
Clean and presses: 2 sets, 8 reps
Lats
Barbell pullovers: 2 sets, 8 reps
Biceps
Barbell curls: 2 sets, 8 reps
Chest
Bench-presses: 2 sets, 6 reps
Lower Back/Glutes/Hams
Good mornings: 2 sets, 8 reps
Quads
Squats: 2 sets, 12 reps
Abs
Waist Twists: 4 sets, 90 repetitions
Sit up Twist: 4 sets, 20 repetitions
Leg Raises: 4 sets, 20 repetitions
Leaning Twist: 4 sets, 50 repetitions
Bruce Lee's training emphasized toning and compound exercises rather than concentration and mass. Bodybuilding played only a small part in his physical conditioning, with stretching and aerobics taking up the rest of his exercise cycle. He would perform this weight-lifting routine every other day (he needed the other days to kick some major butt).
***
Och sist men absolut inte minst Sylvester Stallone inför "Rambo"
Bruce Lee is possibly the best example of a slim body pushed to its fullest potential. The late martial artist remains a role model to many short, skinny guys around the world. Gyms have pictures and posters of the "legend" plastered on their walls, and for good reason: not all men can be big, beefy studs. Bruce Lee experimented with different routines and this one fit his style best.
Shoulders
Clean and presses: 2 sets, 8 reps
Lats
Barbell pullovers: 2 sets, 8 reps
Biceps
Barbell curls: 2 sets, 8 reps
Chest
Bench-presses: 2 sets, 6 reps
Lower Back/Glutes/Hams
Good mornings: 2 sets, 8 reps
Quads
Squats: 2 sets, 12 reps
Abs
Waist Twists: 4 sets, 90 repetitions
Sit up Twist: 4 sets, 20 repetitions
Leg Raises: 4 sets, 20 repetitions
Leaning Twist: 4 sets, 50 repetitions
Bruce Lee's training emphasized toning and compound exercises rather than concentration and mass. Bodybuilding played only a small part in his physical conditioning, with stretching and aerobics taking up the rest of his exercise cycle. He would perform this weight-lifting routine every other day (he needed the other days to kick some major butt).
***
Jag vet själv att detta är förmodligen inte deras officiella schema som bara lagts ut på internet åt folket.. Men vad tycker ni själva om dem!
Jag var ute på nätet lite och hittade lite intressanta saker, nämligen lite träningsprogram som kändisar har andvänt, vill gärna höra era åsikter om dessa program.
Eftersom man inte får direkt länka så ska jag andvända mig av "kopiera-->klistra in" ;D
Charlie Sheen inför "Hot Shot"
I am probably not the only one who was surprised to see Charlie Sheen's physique in Hot Shots . The actor's goal was to resemble Stallone in Rambo II and III -- no small feat, since both actors have a different frame and Charlie is not known for being muscular, nor disciplined for that matter. He still managed to muster enough determination (with the help of the late K.R. "Panther" Thomas) to follow this cross-training routine, six days a week for five weeks :
Morning
Sheen would get up at 5am and run three to four miles, then have a protein shake for breakfast. Next came 90 minutes of martial arts training -- Chinese wushu and Chinese boxing -- followed by a 30-minute rest. Finally, he would end the morning with 90 minutes to two hours of basic weight training.
Afternoon
Lunch was typically made up of broiled fish or chicken and steamed vegetables, followed by a massage and whirlpool (damn celebrities...). After that, he had one more hour of martial arts -- he was preparing for the opening fight scene in Hot Shots . Another 30 minutes of rest followed, then 90 minutes of yoga.
Finally, he did another hour and a half of weight training, so in a sense he also had a double split bodybuilding cycle like Stallone. Dinner was a lighter version of lunch and he was in bed by 9:30 or 10pm.
***
Shaquiell O'Neal
Shaq is definitely a celebrity; he can slam-dunk, dance, rap, even act... well, maybe not the last three, but he sure knows how to turn up the heat on the court. Since his style is mostly a physical, up-close kind of basketball, Shaq needs to be physically fit to pummel his competition. Unlike past basketball stars like Larry Bird or Wilt Chamberlain, today's basketball athlete needs to hit the gym, and here is how Shaquille O'Neal did it in 1999.
Legs
Leg Press: 2 warm-up sets of 20-15 reps, then 3 sets of 12-6 reps
Step-Ups: 3 sets, 8-10 reps
One-Legged Press: 3 sets, 8 reps
Calves
Seated calf-raise: 3 sets, 12 reps
Leg press calf-raise: 3 sets, 12 reps
Standing calf-raise: 3 sets, 12 reps
Chest
Dumbbell bench press: 3 sets, 6-12 reps
Dumbbell incline press: 3 sets, 6-12 reps
Dumbbell flyes: 3 sets, 6-12 reps
Lats
Cable pull-downs: 3 sets, 6-12 reps
Dumbbell or machine rows: 3 sets, 6-12 reps
Pull-ups: 3 sets, 6-12 reps
Biceps
Barbell curls: 3 sets, 6-12 reps
Dumbbell curls: 3 sets, 6-12 reps
Triceps
Triceps cable push-downs: 3 sets, 6-12 reps
Lying triceps extensions: 3 sets, 6-12 reps
Machine dips: 3 sets, 6-12 reps
Delts
Dumbbell military press: 3 sets, 6-12 reps
OR
Single arm military press: 3 sets, 6-12reps
Front dumbbell raises: 3 sets, 8-12 reps
Lateral dumbbell raises: 3 sets, 8-12 reps
Rear delt dumbbell raises: 3 sets, 8-12 reps
Dumbbell shrugs: 3 sets, 6-12 reps
***
Brad Pitt inför "Fight Club"
After Fight Club was released, Brad Pitt became the envy of a great number of men. His tight, muscular body was coveted, and many people sought a workout that would produce similar results. His workout was characterized by beating one muscle group up each day, then giving it the rest of the week to recover. This is very beneficial for adding muscle mass, as muscles grow during rest periods and not during the actual time in the gym.
In order to promote growth, though, you have to give your muscles a reason to grow stronger, and annihilating one group per day with numerous sets and exercises will do the trick.
Finally, at the end of the week, he finished off with a good cardio workout. This put his body in fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiseled look.
Here are the exercises that made up his workout. Perform 3 sets of each exercise, taking approximately 60 seconds to rest between each set. Use a weight that is challenging enough that you can successfully complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep. However, it must still be light enough for you to maintain proper form.
Monday -- Chest
25 pushups
Nautilus chest press
Nautilus incline press
Pec deck machine (chest fly)
Tuesday -- Back
5 pullups
Seated rows
Lat pulldowns
T-bar rows
Wednesday -- Shoulders
Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
Lateral raises
Front raises
Thursday -- Biceps/Triceps
Nautilus curl machine
EZ cable curls
Hammer curls
Tricep pushdowns
Friday -- Cardio
Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate
Saturday/Sunday -- Rest
/psst; för dig Slatri ;D
***
Matthew McConaughey inför "Sahara"
Another classic example of a celebrity transformation that turned the heads of men everywhere was Matthew McConaughey's in Sahara. In just 10 months, celebrity trainer Gunnar Peterson transformed Matthew's body into that of action hero Dirk Pitt.
This involved a gain in strength, flexibility, agility, and endurance. So if these are some of your goals, you may want to take a good look at the following workout.
The workouts on Monday, Wednesday and Friday are set up in supersets. This means that you will perform all the exercises in a single "set," and then repeat the whole set for the number of times indicated. For exercises with weights, use a heavy enough weight to challenge you for an 8- to 12-rep range.
Monday -- Supersets
Set 1 - repeat 2 to 4 times:
Dumbbell fly
Incline chest press
Weighted Swiss ball crunch
Set 2 - perform once:
Angled pullup: Alternate pulling yourself up toward one of your hands (rather than straight up the middle)
Elliptical machine (1 minute forward, 1 minute backward)
Set 3 - repeat 2 to 4 times:
Bench dip
Single-arm overhead tricep extension with a rope
Reaching medicine ball lunge: Move a medicine ball from your upper left to your lower right as you lunge, and alternate sides
Set 4 - repeat 2 to 4 times:
Medicine ball slam: Grab a comfortably heavy medicine ball and slam it on the floor
Wall climb (for 1 to 2 minutes): Climb a wall to work both your upper and lower body
Ladder drill: Step as fast as you can through a ladder lying on the ground, lifting your knees as high as possible
Set 5 - repeated 2 to 4 times:
Staggered stance squat with calf raise: With one foot slightly in front of the other, squat, then rise and do a calf raise
Twisting shoulder press: Rotate your torso as you press the dumbbells overhead
Lying medicine ball woodchop: Lie on a bench and move a medicine ball from over your head to one side of your body, and repeat on other side
Set 6 - perform once:
Stationary bike (1 minute sitting followed by 1 minute standing)
Stairclimber (1 minute without holding onto the handrails)
Tuesday -- Cardio
Choose one or more cardio machines at the gym or a sport of your choice, and keep moving for 30 to 45 minutes, varying the intensity and pace. The key to this is to keep changing it up so your body never becomes bored and biomechanically used to one action.
Wednesday -- Supersets
Set 1 - repeat 2 to 5 times:
Wide-grip lat pulldown
Swiss ball crunch with medicine ball toss: Lying on a Swiss ball with your arms overhead holding a medicine ball, crunch up and throw the medicine ball forward to a partner, then have them throw it back to you, and repeat
Jump squat: Squat down until you are at a 90 angle, then explode upward, jumping as high as you can and landing once again into your next squat
***
Bruce Lee
Bruce Lee is possibly the best example of a slim body pushed to its fullest potential. The late martial artist remains a role model to many short, skinny guys around the world. Gyms have pictures and posters of the "legend" plastered on their walls, and for good reason: not all men can be big, beefy studs. Bruce Lee experimented with different routines and this one fit his style best.
Shoulders
Clean and presses: 2 sets, 8 reps
Lats
Barbell pullovers: 2 sets, 8 reps
Biceps
Barbell curls: 2 sets, 8 reps
Chest
Bench-presses: 2 sets, 6 reps
Lower Back/Glutes/Hams
Good mornings: 2 sets, 8 reps
Quads
Squats: 2 sets, 12 reps
Abs
Waist Twists: 4 sets, 90 repetitions
Sit up Twist: 4 sets, 20 repetitions
Leg Raises: 4 sets, 20 repetitions
Leaning Twist: 4 sets, 50 repetitions
Bruce Lee's training emphasized toning and compound exercises rather than concentration and mass. Bodybuilding played only a small part in his physical conditioning, with stretching and aerobics taking up the rest of his exercise cycle. He would perform this weight-lifting routine every other day (he needed the other days to kick some major butt).
***
Och sist men absolut inte minst Sylvester Stallone inför "Rambo"
Bruce Lee is possibly the best example of a slim body pushed to its fullest potential. The late martial artist remains a role model to many short, skinny guys around the world. Gyms have pictures and posters of the "legend" plastered on their walls, and for good reason: not all men can be big, beefy studs. Bruce Lee experimented with different routines and this one fit his style best.
Shoulders
Clean and presses: 2 sets, 8 reps
Lats
Barbell pullovers: 2 sets, 8 reps
Biceps
Barbell curls: 2 sets, 8 reps
Chest
Bench-presses: 2 sets, 6 reps
Lower Back/Glutes/Hams
Good mornings: 2 sets, 8 reps
Quads
Squats: 2 sets, 12 reps
Abs
Waist Twists: 4 sets, 90 repetitions
Sit up Twist: 4 sets, 20 repetitions
Leg Raises: 4 sets, 20 repetitions
Leaning Twist: 4 sets, 50 repetitions
Bruce Lee's training emphasized toning and compound exercises rather than concentration and mass. Bodybuilding played only a small part in his physical conditioning, with stretching and aerobics taking up the rest of his exercise cycle. He would perform this weight-lifting routine every other day (he needed the other days to kick some major butt).
***
Jag vet själv att detta är förmodligen inte deras officiella schema som bara lagts ut på internet åt folket.. Men vad tycker ni själva om dem!