Jason Momoa’s Conan the Barbarian Workout

Try the 110-rep per exercise routine the Hollywood star used to pack on 20lbs of muscle and step into Arnie's shoes to play Conan the Barbarian. You’ll build a barbaric amount of muscle and slash away fat.

Build barbarian muscle

To get a body like a barbarian, you need to lift more than a broadsword. But achieving Jason Momoa’s physique doesn’t require you to bivvy down in a corner of your local gym for months on end. The Conan the Barbarian star’s colossal physique was built through simple 30-minute, extremely-high-rep sessions.

If you really want to test yourself, try to gradually increase the load you use each day you perform the workout. Pick a heavy weight and it will get you shredded and build a lot of muscle. Fat slayed. Muscle plateaus conquered. 

Instructions

Each workout should take 30 minutes. Pick three from the following five exercises and take a day's rest between each session. Try to use a weight around two thirds of the maximum load you can lift in one rep.

Squats
Shoulder Presses
Incline Bench Presses
Cable Crosses
Pull-Ups

Sets, reps and rest

With your first move, perform 7 reps. Then take a 7-second rest. Then perform another 7 reps. Take another 7-second rest. Continue in this way until you have completed 7 sets of 7 reps. Rest for 30 seconds. Then do a 6-rep round: 6 sets of 6 reps with 6-seconds rest between each set. Finish with a 5-rep round to bring the total rep count for that exercise to 110. Take a breath. Then do the whole thing again with two more exercises. 

The ultimate beach-body workout

Get ripped for the beach in six weeks with this simple routine

Get a beach body in your lunch hour

Will you be ready to unveil your abs when the summer sun finally emerges? The workouts are relatively short so you should be able to squeeze them into a lunch hour if necessary. They are also grouped by movement rather than muscle group, so if the gym is busy you can quickly choose another exercise. Whether you're vacationing, staycationing, or just want a great new routine, read on for your foolproof plan to a stacked summer.

The routine

This routine is designed to strip away body fat, define your chest, abs, shoulders and arms, as well as sending your strength level soaring. Combine it with a decent diet for six weeks and you'll have a beach-ready body to be proud of.

Monday: Resistance Workout 1
Tuesday: Cardio (30-45 minutes steady-state cardio at 80-85% maximum heart rate – eg. cycling or running)
Wednesday: Rest
Thursday: Resistance Workout 2
Friday: Cardio (20-30 minutes of interval training)
Saturday: Rest
Sunday: Freestyle cardio

Pragmatic performance

The way this routine works is that you can use any exercise that fits the bill. For example, with the horizontal row you can substitute any horizontal rowing movement (e.g. seated row, dumbbell row, inverted bodyweight row). So if the bench-press station, for example, is busy, you can just use the machine press or dum-bell press instead. If all the horizontal pressing equipment is busy, you can just do press-ups instead. Feel free to change the days to suit your schedule, but try to leave at least two days between the resistance workouts.

How do you do supersets?

Using the first superset in Resistance Workout 1 as an example...

1. Start with the bench press (or any horizontal pushing exercise) and do 6-8 repetitions.
2. Then, move straight to the dumbbell row (or any horizontal pulling exercise) and perform another 6-8 repetitions.
3. Rest for 60-90 seconds.
4. Repeat for the prescribed number of sets.

You'll be using supersets to increase the intensity of your workout. These involve moving quickly from one exercise to another, with little or no rest between. Rather than resting between sets, you perform an exercise for another muscle group. Compared to workouts that involve resting for several minutes between sets, supersets allow you to get twice as much work done in the same amount of time.

Resistance workout 1

Deadlift 3 sets x 6-8 repetitions (rest for 2 minutes between sets)

SUPERSET 1
4 sets x 6-8 repetitions
Horizontal push (e.g. bench press)
Horizontal pull (e.g. dumb-bell row)

SUPERSET 2
2 sets x 12-15 repetitions
Vertical pull (e.g. lat pulldown)
Vertical push (e.g. overhead press)

SUPERSET 3
2 sets x 12-15 repetitions
Face Pulls
Bent Over Lateral Raise

CORE
2-3 sets x 8-10 repetitions
Ball rollouts

2-3 sets x 12-15 repetitions
Reverse Ab Curl

Resistance workout 2

Barbell squat 3 sets x 12-15 repetitions (rest for 60-90 seconds between sets)

SUPERSET 1
4 sets x 6-8 repetitions
Vertical pull (e.g. pull-up)
Vertical push (e.g. seated dumbbell press)

SUPERSET 2
2 sets x 12-15 repetitions
Horizontal push (e.g. incline dumbbell press)
Horizontal pull (e.g. seated cable row)

SUPERSET 3
3 sets x 8-10 repetitions
Incline Dumbbell Curl
Triceps Pressdown

CORE
2-3 sets x 8-10 repetitions
Woodchopper

2-3 sets x 12-15 repetitions
Swiss Ball Crunch

With both workouts, rest for 2 minutes after completing the low rep (6-8) sets and for 1 minute after completing the high rep (8-10 and 12-15) sets.

Finally, for the 'freestyle' cardio on Sunday, you could go for a long walk, play some sport or just do the same thing as you did in the week. It's up to you.
Happy honing.

Vin Diesel Workout and Diet

His latest film Fast and Furious 6 will be releasing on May 24, 2013 starring Dwayne johnson. He actually has one of the most attainable bodies. He has a different workout from professional bodybuilders as he has to perform a lot of action sequences. If you are out of shape and want to build a body like Vin it probably seems very difficult.Let us look at his fitness training.

 

Height: 5' 11"

Weight: 102 kg (225 pounds)

Age: 45 years (in 2013)

Workout and Fitness Equipments

Vin has a workout plan of 3 days a week (Monday, Wednesday and Friday). On remaining 3 days he perform stretching or yoga exercises in these rest days. His workouts focus on every part of body (Chest, Back, Shoulder, Lower Body and Biceps/Triceps). With his broad shoulders and massive biceps, having a body like Diesel is every guy’s dream.

• Chest: Bench press (decline, flat, or incline), dips, flys (standing cable, incline).

• Back:Chin ups, pull ups, lat pull-downs , rows (seated or bent over)If you can only do one chin-up, try band assisted chin-ups or negative chin-ups.

• Shoulder:Overhead press, upright rows, lateral raises, rear deltoids raises.

• Lower body:Squats, dead-lifts, Romanian, hamstring curls, calf raises.

• Biceps and Triceps: Curls, triceps extensions - any variety you choose, any angle. 

Diet and Supplements 

For his diet Vin consumes 6 to 8 meals per day. He has a well toned body for which a good diet is very important. 

• The calorie intake should be accompanied with a gram of protein intake, multivitamins and omega-3 containing foods but only in small amounts. Organic protein sources include soy fortified foods and egg white. 

• To reduce the fat intake considering that most carbohydrates have fat, fiber, vegetables and fruits should be present in the meals. As Diesel asserts in his diet plan, fat gain is countered with muscle gain practices.

• To maintain a variety of meals, he also takes chicken run as a protein source. Usually, this is served with a variety of carbohydrates such as sweet potatoes. This should be an intake of 180 grams daily.

The Rock’s Workout Playlist

From Muscle & Fitnes

Eminem – Till I Collapse 

Living Colour – Cult of Personality

Tupac – Ghost

Metallica – Enter Sandman

Jay-Z – Moment of Clarity

Public Enemy – Can’t Truss It

Hank Williams Jr. – A Country Boy Can Survive

Trick Daddy – Where U From

Tupac – Hell 4 A Hustler

Godsmack – I Stand Alone

The Rock, Dwayne Johnson’s Workout Routine And Diet

Monday, Wednesday, Friday Dwayne Johnson, The Rock, used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six days per week, resting on day seven.

• Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
• Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

Tuesday, Thursday, Saturday

• Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
• Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

The Rock Dwayne Johnson Sample Cutting Diet

• Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
• Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
• Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
• Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
• Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
• Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water

The Rock Dwayne Johnson Sample Muscle Building Diet

• Meal 1 – 10 oz cod, 2 whole eggs, 2 cups oatmeal
• Meal 2 – 8 oz cod, 12 oz sweet potato, 1 cup veggies
• Meal 3 – 8 oz chicken, 2 cups white rice, 1 cup veggies
• Meal 4 – 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil
• Meal 5 – 8 oz steak, 12 oz baked potato, spinach salad
• Meal 6 – 10 oz cod, 2 cups rice, salad
• Meal 7 – 30 grams casein protein, 10 egg-white omelet, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp omega-3 fish oil

The Rock, Dwayne Johnson, Muscle Building Workout Routine

This is a muscle building workout routine used by The Rock, Dwayne Johnson.

• Day 1 – Shoulders
• Day 2 – Back
• Day 3 – Legs
• Day 4 – Arms
• Day 5 – Chest

Day 1 – Shoulders

• Seated Military Press Machine – 3 sets x 21 reps
• Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
• Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
• Hammer Stength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
• Four Way Neck Machine – 4 sets x 12 reps

Day 2 – Back

• Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
• Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
• One Arm Seated Row Machine – 4 sets x 12 reps
• Back Extension – 4 sets x 15, 15, 12, 12 reps

Day 3 – Legs

• Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
• Smith Machine Lunge – 4 sets x 8 reps per leg
• Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
• Standing Calf Raise – 6 sets x 16 reps (Last set is drop set)

Day 4 – Arms

• Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
• Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
• Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
• Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
• One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps

*21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps.

Day 5 – Chest

• Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
• Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
• Cable Crossover – 4 sets x 12 reps
• Push Ups – 4 sets x 15 reps (superset with crossovers)

Abs are performed twice a week – weighted Swiss ball crunches, 4 sets x 25 reps.