Hrithik Roshan Workout

Bollywood superstar Hrithik Roshan is well known for his acting skills as well his well sculpted body,which sends the heartbeats of his female fans racing.Probably the fittest actor in Bollywood,Hrithik Roshan lends an insight into his workout.

Hrithik Roshan Workout:

 
• According to Hrithik Roshan,it is not important to workout all days of the week,rather he keeps his workout to 4-5 days,3 days of which concentrate on cardio-exercises.

• Hrithik Roshan mostly concentrates on weight training and if time is available,does cardio exercises three times a week.He says that even he body needs rest,and working out daily can be harmful.

• Hrithik Roshan starts his day at 6 sharp,with jogging and then starts his workout,concentrating on each body part separately and does special workouts designed for each body part.

• While travelling,Hrithik Roshan uses imported pressure pull machines,which help him workout during free moments,such as during flights.They form a part of his entourage,along with dumbbells.

Bodybuilding Tips:

• Hrithik Roshan does not believe in overstraining the body.He also does not use supplements to pump up his muscles.

• Hrithik Roshan lays stress on cardio exercises,as they are good for the heart and help build muscles.

• Hrithik Roshan recommends abdominal crunches,about 200 a day,which he says will help in getting a washboard stomach.

• Jogging and swimming twice a week is advised by Hrithik Roshan to keep the body flexible.

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Cristiano Ronaldo Workout Video

Ronaldo has 4-5 hours of fitness training five days a week which includes strength and weight training, cardio exercises and game practice sessions. And playing an action packed, fast-paced and exhilarating game like football where every muscle in the body is worked, gives the sexy star a fabulous V-shaped body and chiseled 6 pac abs.

Randy Orton Workout

WWE Superstar Randy Orton,also known as The Viper and The Legend Killer,is one of the most fittest athletes in sports entertainment.His body is a beautiful mixture of lean muscle mass,flexibility and power.He describes his workout routine that helps him to keep himself in shape.Given below is a brief description of his bodybuilding workouts that keep him in great shape,despite a recurring shoulder problem.In his own words,

I do Cardio,keeping the treadmill at a slight incline,for 30 minutes,3 times a week. I work on my abdominals 3-5 times a week and Chest,Shoulders,Back,Legs,once a week. I do Biceps and Triceps on the same day,but once a week. I try to work my neck and forearms 3 times a week. Stretching is very important to me. I stretch before and after I train.

Given below is his weekly workout schedule:
DAY 1: LEGS

• Thigh Extensions with Leg Curls (super set) : 4 sets – 12-20 reps.
• Box Squats: 5 sets – 12 reps.
• Straight Leg DeadLifts: 4 sets-10 reps.
• Calve Raises: 10 sets – 8 – 15 reps

DAY 2: CHEST

• Incline BarBell Bench:3 sets – 20 reps.
• Incline DumbBell Bench: 5 sets – 6 reps.
• Flat Bench Press: 4 sets 8 – 12 reps
• Cable Crossovers: 3 sets – 15 reps
• 10 sets of 10 push-ups,with hands on a bench,every alternate week.

DAY 3: BACK

• Pulldowns: 3 sets – 20 reps
• Seated Cable Rows: 3 sets – 12 reps.
• T-Bar Rows: 3 sets – 10 reps
• Bent Over Rows: 3 sets – 20 reps
• Lower Back Ext.: 3 sets – 15 reps.
• Pull ups to failure: 1 set

DAY 4: SHOULDERS

• Side Laterals: 3 sets – 15 reps
• Front Laterals: 3 sets – 15 reps
• Rear Laterals: 3 sets – 15 reps
• Arnold Presses: 4 sets – 8 – 12 reps
• Upright Rows: 3 sets – 8 – 12 reps

DAY 5: TRICEPS + BICEPS

• Pushdowns: 3 sets – 20 reps
• French Curls: 3 sets – 8 – 12 reps
• Overhead Tri Ext: 3 sets – 8 – 12 reps
• Closegrip Pushdowns: 3 sets – 15 reps
• Alternate DumbBell Curls: 3 sets – 10reps
• Alternate DumbBell Hammer Curls: 3 sets – 8 reps
• BarBell Curls: 3 sets – 8 reps
• Cable Curls: 3 sets – 8 reps

John Cena Workout

WWE superstar John Cena is well known for his huge muscles and strength,which was on display when he lifted the 500 lbs Big Show on his shoulders and gave him an Attitude Adjustment. John Cena tells us about his workout routine,and the never-say-die attitude that gets him to the gym every day.
John Cena was a skinny kid,and he started to train when he was 15 yrs old.Standing at 6’1″,245lbs,it is very hard to imagine.John Cena divided his bodybuilding workouts into three sections-upper body workouts,lower body workouts and cardio. These workouts stretched for 5 days,with 1 day for cardio and 1 day off.
JOHN CENA’S WORKOUT SCHEDULE:
Monday:Legs and Calves:-

• Seated calf raises: 10sets x 10-20reps
• Standing weightless calf raises: 4sets x 25reps
• Standing single-leg curls: 4sets x 20-25reps
• Leg presses: 5sets x 20reps
• Leg extension: 4sets x 15reps
• Squats: 4sets x 10reps
• Hack squats: 3sets x 15reps
• Single-leg extension (superset): 3sets x 10reps

Tuesday: Chest:-

• Incline machine press: 5sets x 20reps
• Incline barbell press: 5sets x 20reps
• Machine flies: 3sets x 15reps
• Cable flies: 3sets x 15reps
• Bench press: 3sets x 10reps  {Cena can bench 400lbs}

Wednesday: Arms:-

• Preacher curls: 5sets x 12reps
• Standing barbell curl: 3sets x 10-12reps
• Seated dumbbell curl: 3sets x 10-12reps
• Standing cable curl: 3-4sets x 12reps
• Rope press downs: 3sets x 20reps
• Single-arm cable pressdowns (superset): 3sets x 10reps
• Lying tricep extensions: 6sets x failure
• Overhead cambered extension: 3sets x 20reps
• Seated barbell extension: 3sets x 20reps
• Dips: 4sets x failure

Thursday: Shoulders:-

• Rear delt machine flies: 5sets x 20reps
• Machine overhead press: 5sets x 20reps
• Machine side laterals: 5sets x 20reps
• Seated military: 3sets x 10reps
• Dumbell laterals: 3sets x 12reps
• Standing barbell press: 3sets x 10reps

Friday: Back:-

• Lat pull downs: 5 x 20reps
• Bent barbell rows: 5sets x 12-20reps
• 1-arm dumbell rows: 5sets x 12-20reps
• Deadlifts: 4sets x 8-15reps
• High rows: 4sets x 20reps
• Pullups: 4sets x failure
• Shrugs: 5sets x 20reps

Jay Sean Workout Video

According to Jay Sean’s personal instructor:

Jay Sean’s workout focuses on one compound movement down with low reps and heavy weight, and other exercises down with higher volume.

Here is an outline of his workout routine:

Dead lift:
Set 1: Warmup – 3 reps
Set 2: 80% of 1 Rep Max – 3 reps
Set 3: 80% of 1 Rep Max – 1 rep
Set 4: 85% of 1 Rep Max – 1 rep
Set 5: 90% of 1 Rep Max – 1 rep
Set 6: 95% of 1 Rep Max – 1 rep
Set 7: 80%-85% of 1 Rep Max – 5 reps

• Rest for as long as you need in between sets.Jay Sean rests for up to 5 minutes.

The Keys to the Dead-lift:

• Practice the technique you are using before loading heavy weights on the bar.
• Maintain the arch in your lower back.  Do not let it round up when you start the lift.
• Perform the lift with your legs.Keep your arms straight throughout.
• Squeeze your glutes, push through with your heels, and thrust your hips forward.
• Keep the bar as close to your body as possible.

Dwayne “The Rock” Johnson Workout

WWE and Hollywood superstar Dwayne “The Rock” Johnson lends an insight into his workout routine.He noticed that Hollywood stars had a lean and athletic look,so he spent time with his personal trainer in the gym and modified his workout to lose 25 lbs in 3 months,trimming down to 220 lbs.His main aim was to lose fat fast.
To lose excess weight,The Rock changed his workout routine to work on each body part 3 times a week,which meant he lost body fat despite skipping cardio.He also changed his bodybuilding workouts repeatedly to avoid plateaus.
Dwayne Johnson’s workout routine stresses on a lot of cardio with resistance training, weights, and core training. He trains 6 days per week with Sunday as a rest day.Working out has always been an important part of his life.
Monday, Wednesday, Friday:

• Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods.
• Cardio: 5 minutes to warm-up, 12 minutes of high intensity cardio, 5 minutes for a cool down.

Tuesday, Thursday, Saturday

• Quads, hamstrings, shoulders, triceps: 5 sets each, 15-20 reps, 30 second rest periods.
• Cardio: 5 minutes to warm-up, 12 minutes of high intensity cardio, 5 minutes for a cool down.