JAY CUTLER BODYBUILDER EXERCISES AND WORKOUTS

 JAY CUTLER BODYBUILDER EXERCISES AND WORKOUTS

Day 1: AM  Back, PM  Back, trapezius

Day 2: AM  Chest, PM  Biceps, forearms, calves

Day 3: Rest

Day 4: AM  Hamstrings, PM  Quadriceps

Day 5: AM  Deltoids, PM  Triceps

Day 6: Rest

 Back and trap workout :
EXERCISE                                               SETS    REPS
Morning: Back
Front chins                                               4          8-10
Reverse-grip front pulldowns               3          8-10
Reverse-grip barbell rows                     2          8-10
One-arm dumbbell rows                         3          8-10
Seated cable rows                                   3         8-10
Hyperextensions                                     2         10-12
Afternoon: Back, Trapezius
Deadlifts                                                     5        8-10
Machine pullovers                                    5        8-10
Dumbbell shrugs                                       3        8-10
Behind-the-back barbell shrugs             3        8-10
Upright rows                                              3        8-10
Jay Cutler’s 2004 Bodybuilding Routine. After a failed 2003 Mr. Olympia attempt, Jay tweaked his routine. He moved away from double splits, increased his intensity, and decreased his training volume.
Day 1      Thighs
Day 2      Chest, calves
Day 3      Rest
Day 4      Shoulders, arms, abdominals
Day 5      Back, trapezius
Day 6      Rest
Example back workout from 2004:

EXERCISE                                                               SETS    REPS
Two-arm Hammer Strength machine rows      3         8
Barbell or dumbbell rows                                  3         8
Machine pullovers or seated cable rows        3         8
One-arm Hammer Strength machine rows      3         8
Seated dumbbell shrugs                                   4         8-10
Deadlifts *                                                           3-4       8

 Note: Jay Cutler alternated deadlifts with hyperextensions every other workout.
Jay Cutler’s 2008 Bodybuilding Routine. Jay moved to a 5 day a week split, and in some cases, upped training volume.

Monday – Delts, Traps, Triceps & Abs:
* Delts Dumbbell Side Laterals 3 sets x 12 reps
* Dumbbell Press 3 sets x 8-12 reps
* Side Lateral Cable 3 sets x 8-12 reps
* Front Raise with Olympic Bar 2 sets x 10 reps
* Bent Over Dumbbell Laterals 3 sets x 10 reps
* Triceps Cable Extension 4 sets x 15 reps
* Single Arm Extensions 3 sets x 15 reps
* Close-Grip Bench Press 3 sets x 8 reps
* Superset: French Press 3 sets x 8 reps
* Dumbbell Kickbacks 3 sets x 12 reps
* Dips 3 sets of 15 reps
* Traps Shrugs 4 sets x 12 reps
* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Hanging Leg Raise 3 sets x 12 reps
* Leg Lifts 3 sets x 10 reps

Tuesday – Back:
* Back Wide-Grip Pulldowns 3 sets x 10 reps
* Dumbbell Rows 3 sets x 10 reps
* Bent Over Barbell Rows 4 sets x 10 reps
* Deadlifts 3 sets x 12 reps
* Close-Grip T-bar Row 3 sets x 10 reps
* Behind-the-Neck Pulldowns 3 sets x 10 reps
* Seated Rows 3 sets x 10 reps
* Hyperextensions 3 sets x 10 reps

Wednesday – Off(REST)


Thursday – Chest, Biceps, Forearms & Abs:
* Chest Incline Barbell Press 5 sets x 10-12 reps
* Flat Dumbbell Press 3 sets x 8-10 reps
* Incline Dumbbell Flyes 3 sets x 10 reps
* Cable Crossovers 3 sets x 12 reps
* Decline Bench Press 3 sets x 8 reps
* Biceps Straight Bar Curl 5 sets x 15 reps
* Single Arm Dumbbell Curl 3 sets x 12 reps
* Single Arm Preacher Curl 3 sets x 10 reps
* Hammer Curl 2 sets x 12-15 reps
* Forearms Reverse Curls 6 sets x 15 reps
* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Hanging Leg Raise 3 sets x 12 reps
* Leg Lifts 3 sets x 10 reps
print Click Here For A Printable Log Of Thursday.

Friday – Quads:
 Leg Extensions 3 sets x 20 reps
 Leg Press 4 sets x 12 reps
 Squats 4 sets x 6-10 reps
 Lunges 3 sets x 8 steps per leg
 Leg Extensions (heavy) 4 sets x 10 reps

Saturday – Hamstrings, Calves & Abs:
* Hamstrings Lying Leg Curl 6 sets x 12 reps
* Romanian Deadlift 3 sets x 10 reps
* Single Leg Hamstring Curl 3 sets x 12 reps
* Leg Press (feet high and wide) 3 sets x 12 reps
 Calves Standing Calf Raise 4 sets x 10 reps
 Donkey Calf Raise 2 sets x 10 reps
 Seated Calf Raise 3 sets x 10 reps
 Abs Crunches 3 sets x 20 reps
 Rope Crunch 3 sets x 20 reps
 Hanging Leg Raise 3 sets x 12 reps
 Leg Lifts 3 sets x 10 reps

CHRISTIAN BALE WORKOUTS AND DIET

 CHRISTIAN BALE WORKOUTS AND DIET

What most people don’t know about Christian Bale is that he has made many


transformations to his body over the years. Some were good and some bad.


 For his role in the Machinist he had to actually lose over 50 lbs and he actually
 did it.


 He lost almost all his muscle to become an anorexic psychopath for this role.


 Many doctors told him this was not healthy and there were many health risks but he still did it.

Christian Bale's workout for Batman consisted of compound, explosive
 exercises. He performed, power cleans, jump squats, high pulls, and explosive bench press. These exercises helped maintain Batman's speed and agility. Some other good compound exercises include squat, deadlift, and military press. Bale's workout also included fat burning cardio in the form of running each day to ensure that he did not put on too much fat.


 WORKOUTS ROUTINES

Day 1:
Chin ups superset with cable rows. 4 sets of 10-12 reps each.
Power Clean with barbell up to chest. 4 sets with increasing weights – 12, 10, 8, 6 reps
Snatch Hang High Pull where the exercise is similar to a power clean but you do not catch it at the top so it is one fluid movement. 4 sets with increasing weights – 12, 10, 8, 6 reps

Day 2:
Sprinting: 5 sets of 30 meters, followed by 5 sets of 40 meters. Rest 60 second between sets.
Squat jump with arms crossed over your chest (can do this with a weighted medicine ball to increase difficulty. 4 sets of 10 reps.
Reverse Lunges. 4 sets of 10 reps.

Day 3:
Dumbbell Flyes . 3 sets of 12 reps
Bench Press with Smith Machine . 3 sets of 12 reps.
Stability Ball Push-Ups. 4 sets of 10 reps.
Close Grip Pulldowns. 4 sets of 10 reps.
Deadlift. 4 sets with increasing weights – 12, 10, 8, 6 reps
Day 4:

10-20 laps swimming and 30 minute stretching session.
Repeat the above schedule after one day rest.






DIETING ROUTINES 

 If we count him as having 1-2 grams of protein per pound of body weight that
  means for a guy that weighs 180lbs he was consuming between 180-360
 grams of protein a day! When you consider that an average chicken breast

contains approximately 30 grams of protein that means whey protein was his
 best ally and it should be yours too when trying to get some lean muscle on.
 Whey protein powder not only contains a large amount of protein, but it is the
 most affordable and most healthy way to supplement your diet to get the best
 possible gains.


 Christian Bale duly abided by the recommendations of a professional, eating a

 meal every 2-3 hours. Not just any type of meal will do though, as it has to

be a perfect balance of proteins, carbohydrates and fats, with a ratio of 1:2:3.

 The quantity necessary to fuel the body with energy can be calculated by

taking into account that we need about 1-2 grams of protein/pound of

bodyweight.

Ronnie Coleman workouts and diet

Ronnie Coleman workouts and diet

The Ronnie Coleman workouts and diet was developed by Ronnie Coleman in tandem with his doctors and health advisors. As such, they were able to come up with a program that included food that will provide him with the nourishment that he needed, while at the same time including elements that will help him bulk up and optimize his muscle growth

1.Monday – Back
Deadlifts 805lb Sets: 4- 6-12 reps
Barbell rows 585lb Sets: 3 - 10-12 reps
T-bar rows 585lb Sets: 4 - 10 @12reps
One-arm dumbbell rows 200lb - 3 sets 10-12 reps
Barbell curls 200lb Sets: 4 -12 reps
Seated alternate dumbbell curls 90lb @12reps
Cambered-bar preacher curls 150lb @ 12 reps
Standing cable curls 200lb @12reps
Military presses 315lb - 4 sets @10-12 reps
Seated dumbbell presses 170lb - 4 sets @12reps
superset with
Front dumbbell presses: 60lb - 4 sets @12reps
2.Tuesday - Legs
Squats: 800lb - 5-6 sets @ 2-12 reps
Leg presses: 2,500 lb - 4 sets @12reps
Parking-lot lunges: 315lb - 2 sets - 100 yards
Stiff-leg Deadlifts: 315lb -3 sets @12reps
Seated leg curls: 200 lb - 3 sets @12reps

3.Wednesday – Chest Focus

Bench presses: 500lb - 5 sets @12reps
Incline barbell presses: 405lb - 3 sets @12reps
Flat dumbbell presses: 200lb - 3 sets @12reps
Flat flyes: 130lb - 4 sets @12reps
Seated cambered-bar extensions: 215lb - 3 sets @12reps
Seated dumbbell extensions: 170lb - 4 sets @12reps
Close-grip bench presses: 350lb - 4 sets @12reps
4.Thursday – Back Focus
Barbell rows: 585lb - 5 sets - 10 @12reps
Pulley Rows: 400lb - 4 sets - 10 @12reps
Machine pull downs: 350lb - 3 sets - 10 @12reps
Front pull downs: 350lb - 3 sets - 10 @12reps
Incline alternate dumbbell curls: 90lb - 4 sets @12reps

Machine curls: 200lb - 3 sets @12reps
superset with
Standing cable curls: 200lb - 4 sets @12reps
Seated dumbbell presses: 170lb - 4 sets @12reps
Front dumbbell raises: 60lb - 3 sets@ 8 - 25 reps
Machine raises: 250lb - 3 sets @ 8 - 25 reps
5.Friday – Legs
Leg extensions: 300lb - 4 sets - 30 reps
Front squats: 585lb - 4 sets @12- 15 reps
Hack squats: 900lb - 3 sets @12reps
Standing leg curls: 125lb - 3 sets @12- 15 reps
Lying leg curls: 200lb - 4 sets
6.Saturday – Chest

Incline dumbbell presses: 200lb - 4 sets @12reps
Decline barbell presses: 500lb - 3 sets @12reps
Incline dumbbell flyes: 130lb - 3 sets @12reps

Decline dumbbell presses: 170lb - 3 sets @12reps

Lying cambered-bar extensions: 215lb - 4 sets @12reps

triset with 

Machine dips: 360lb - 4 sets @12reps

triset with

Seated cambered-bar extensions: 215lb - 4 sets @12reps
Donkey raises: 450lb - 4 sets @12reps
Seated raises: 270lb - 4 sets @12reps
Crunches: 3 sets - failure
7.Sunday – OFF(REST)



DIETING ROUTINES

Ron is famous for his al chicken diet and in his several video and online interviews he admit that chicken diet is his favorite and this diet plays an important role in the growth of his strong muscles. Besides chicken and beef, Ronnie Coleman also includes all seasonal foods in his diet, he believes that every season put some unique effects on human body and it is very important for human beings to adopt their foods and living according to the season. In winter season Ronnie Coleman like to eat a lot of fresh water fish which are specially imported from Arizona fresh water rivers and in summer season bananas and pineapple become his favorite foods and sometimes he eat upto 12 dozen bananas in a single day.

Ronnie Breakfast:-
His breakfast is consisting on a very heavy meal; he likes to use protein rich foods and dairy products including butter, creamed milk, roasted chicken, etc.
Big Ron Lunch:-
We heard from various sources that his lunch is consist on fast foods only, he is mad about KFC zinger double chicken burger and he normally eat 4 to 5 king size chicken burgers during his lunch time.
Ronnie Coleman Dinner:-
His doctor recommends him to use 4 cup of grits with baked potatoes during his dinner and from the last 7 years he is strictly following the food instructions of his private doctor.

Scarlett johansson workouts and dieting

Scarlett Johansson workouts routines

Scarlett Johansson workouts and diet,
 it seems, is eager to do her best Black Widow take for “Iron Man 2,”therefore working out and having a leaner body has become a top priority for her.
 In this sense, one of her most recent appearances confirms that results will not fail to show soon enough.She is an actress but she works hard for her body. You don’t have to be an actress to have a fit body like hers. Remember: perseverance and a little bit of smarts almost always give you the results you seek.



Workouts Routines





Scarlett Johansson  Workouts routines has become a popular topic after she donned the tight black outfit as Black Widow in Ironman 2. Let’s look into her workout routine and nutrition and we’ll break down how you can get a body like Scarlett.Scarlett's workout was mostly based around bodyweight strength movements: Lots of variations of lunges, pushups and chinups.  Strom is a fan of mixing squat jumps and jump lunges into circuits of squats and split squats to really jack up the intensity.


 Circuit Training - The foundation of fat loss workouts - circuit training just works for fat loss.  A few years ago this would be news, by now everyone knows that circuits of strength training movements is THE way to build an effective fat loss workout.
 Bodyewight strength training: Squats, lunges, split squats, chinups - Intense full body movements are fat loss workout staples.

Explosive movements: Kettlebell training, jump lunges, jump squats - For intermediate and advanced workout girls, these explosive movements take your workouts to the next level.

Dieting Routines 

For Diet focus on the proteins and dump the bad stuff. She ate lots of proteins in the form of eggs, fish and turkey. Healthy fats came from virgin olive oil and avocado and low GI carbs were provided by foods like quinoa.

Breakfast: 2 egg omelets, oatmeal with fresh berries

Lunch: Quinoa and turkey salad(spring onion, olive oil, fresh lemon juice)
Snack: Almonds and apple

Dinenr: Steamed fish plus vegetables(red onions, cabbage, broccoli) Remember to drink plenty of water throughout the day.

JOHN CENA WORKOUTS AND DIET

                JOHN CENA WORKOUTS AND DIET

How John Cena gets those big guns! The WWE Muscleman explains his workout for huge arms! How John Cena gets those big guns! The WWE Muscleman explains his workout for huge arms! WWE wrestler John Cena is known for his incredible stature, after all, he's been working out since he was 18. After competing in some bodybuilding shows in his late teens and early twenties Cena set his sights on Wrestling. Now at 32 years old John Cena certainly knows his body and currently standing at 6ft 1" and 240 pounds is certainly in the shape of his life. But how does he do it? Here's a glimpse into Cena's arm routine. John Cena Workout & Diet 1)

1) SEATED ONE-ARM DUMBBELL OVERHEAD EXTENSION Cena sits on a bench with a dumbbell raised behind his head, so that his upper arm is vertical and his elbow is extended. To begin the movement, he lowers the dumbbell as far as he comfortably can behind his head, which usually results in the weight touching his upper back lightly in the bottom most position. He pauses for a second in "the hole," feeling an intense stretch along the entire length of his triceps, before raising the weight back to the starting position, making sure to keep the upper half (i.e. the biceps and triceps) of his working arm stationary. However many reps he completes, he matches that with the other arm to prevent the creation of a strength imbalance or exacerbating any existing imbalance.
 2) CLOSE-GRIP CHIN Cena hangs from a bar overhead using a narrow, underhand grip. Pulling, rather than jerking, he lifts his body till his chin approaches the bar. Lowering himself slowly, he returns to the starting position and repeats. (If you have trouble lifting your bodyweight for the number of reps listed, Cena recommends using an assisted version such as the Gravitron machine.)
3) PREACHER-BENCH EZ-BAR CURL Cena positions the seat pad so that when he sits down his elbows rest nearer to the bottom than the top of the vertical side of the arm pad. He holds a weighted bar with a shoulder-width grip and bends his elbows slightly before the rep even begins. He flexes his elbows in earnest to begin curling the weight at a moderate pace, under control. He stops once the bar nears his chin, squeezes his biceps hard for a one-count, then slowly lowers the bar back down, rather than simply letting it drop.         

  4) PARALLEL-BAR DIP After selecting parallel dip bars that are slightly wider than shoulder-width apart, Cena lifts himself using a neutral grip (palms facing his body) until his arms are fully extended and his torso is nearly upright. (The closer your arms are to the sides of your body, the greater the triceps stimulation.) In this starting position, his knees are bent 90 degrees and his ankles are crossed. Without letting his elbows flare out and keeping his torso as vertical as possible, Cena bends his elbows to lower his body as far as he comfortably can in a controlled descent, at which point he feels a stretch in his shoulder joints. He straightens his elbows to lift his body back up, pushing until his arms are fully extended. If you're a beginner and find the dip exercise too difficult, try going through a shorter range of motion and then gradually increasing the depth. Also useful are machines that allow you to do the exercise with less than bodyweight. 5) STANDING ALTERNATE DUMBBELL CURL Holding a pair of dumbbells at arms' length so that his palms face each other, Cena stands with his feet approximately shoulder-width apart, knees slightly bent, torso erect, low back slightly arched and abs tight. He begins curling one dumbbell toward his shoulder, turning his wrist as he goes so that by the time the dumbbell approaches his shoulder, his palm is facing up. At full contraction, he squeezes his biceps hard and then lowers the weight back down to his side. He repeats using the other arm, continuing in alternating fashion until he completes his reps. TRAINING SPLIT DAY BODYPARTS TRAINED 1 Upper body 2 Lower body 3 Cardio 4 Upper body 5 Lower body 6 Cardio 7 None

diet

NUTRITION AND DIET: John's diet is the most important aspect when it comes to keeping in shape. Don't just think he trains hard in the gym, his diet accounts for much of his success in achieving the physique he has. Typically a days nutrition intake would be: Breakfast: 8 eggs, 8 whites, two yellows and 100g of oatmeal with applesauce or raisins. Midmorning snack: protein bar Lunch: 2 x Chicken Breasts, 100g Brown Rice and veggies Mid-afternoon snack: Tuna in Wholewheat Pitta Breads Pre-Post Workout: Whey Protein Shake and a Banana Dinner: Grilled fish or chicken, brown rice or pasta, vegetables, and salad. Evening Snack: Casein Protein Shake Protein shake or Low Fat Cottage Cheese Slow Release Proteins)

Ranbir kapoor's workouts and diet

Ranbir Kapoor’s Workouts and Diet

Ranbir Kapoor’s Workouts and Diet Plans Share Ranbir Kapoor has personal trainer Pradeep Bhatia to thank for his physique. Bhatia has been training RK for three years now and was introduced to the star by his mom, Neetu Singh whom he trained for a while. Ranbir Kapoor With His Trainer Pradeep Bhatia Special needs “Ranbir has no time to visit a gym regularly due to his erratic shooting hours. He was looking for a personal trainer who can be with him on a full time basis.” Pradeep travels to all the actor’s shoots and makes sure he doesn’t miss his workouts and eats right. Details Ranbir Kapoor works out at Sanjay Dutt’s gym six days a week for about 45 minutes to an hour and 15 minutes. Pradeep offers details about the actor’s workouts. “ Ranbir does hardcore gymming and isn’t too fond of swimming or yoga. He likes working on his chest and back but cringes when he has to work on his legs as he finds it painful. He likes to listen to music while working out.

DAILY WORKOUT Includes a cardio for five to 10 minutes to warm up. Ranbir concentrates on different body parts — chest and back, shoulder and legs, biceps — on different days. He also does kickboxing once in a while.

 DIET PLAN Pradeep calls Ranbir “a foodie” but with “less appetite”. He keeps a close watch on Ranbir’s diet and has given him the following diet chart. BREAKFAST: Milk with cornflakes and a banana/Egg white omelette and brown bread toast with a glass of fresh juice. Black/espresso coffee. LUNCH: Tandoori chicken with daal and two chapaatis. DINNER: Grilled salmon, fish, and chicken. ON THE SETS: Fruits and juices, green tea and Darjeeling tea. SUPPLEMENTS: Multi- vitamins and whey protein shakes twice a day — after workouts and after dinner. WEAKNESSES: A weakness for a soft drink he endorses. A slice of cake, every now and then.

Effective back workouts

Back Exercises

Back Muscle Anatomy

There are three primary muscles groups in the back - the trapezius muscles in the upper back, the latissimus dorsi muscles in the mid-back, and the erector spinae muscles in the lower back.

There are several other smaller muscles in the back, all of which will be developed by performing exercises that work the three main back muscles.

The latissimus dorsi (also known as the "lats"), lie across the middle section of the back on each side. This muscle group when well developed gives the upper body that V shape. The lats originates from attachments along the spine and inserts with a large tendon to the humerus (upper arm bone) on each side of the body.

The erector spinae muscles of the lower back are like two thick columns of muscle on either side of your spinal column. The spinal erectors run from the base of your pelvis to almost the full length of your spine. However, they are most easily visible from the middle to the lower back.

Back Exercises

It is essential that when you do any exercise that you perform the movements correctly, if you don't you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

Tip - You can fully contract the lats only when you arch your back. When training your lats, arch your back in the fully contracted position of each lat exercise to maximize the peach contraction and get full lat development.

For each back workout pick 3-4 of these exercises and do 4 sets for each exercise. You can vary the exercises you do for each back workout.






Bent Barbell Rows

This is a basic back exercise that works the latissimus dorsi, trapezius, erector spinae, biceps, and the forearms.

Bend over at the waist and grab a barbell with your hands placed shoulder width apart. Keep a slight bend in the knees. Lift the bar with your arms straight. Keep your upper body at a 45-degree angle to the floor and arch your back.
Moving just your arms row the barbell into your stomach. Hold this position and squeeze your back muscles for a second to maximize the peak contraction. Lower the bar until your arms are straight, but do not let the barbell touch the floor in between each rep. Keep the tension on the muscles.

Seated Pulley Rows

This exercise is good for working the latissimus dorsi, spinal erectors, trapezius, biceps, and forearms.


Attach a narrow handle to a low cable pulley. Sit in front of the machine and grab the handle with both hands. Brace your feet and keep your knees slightly bent.
Lean forward and straighten your arms to stretch your lats completely. Hold this stretched position for a second. Then pull the handle into your stomach and sit up straight. Arch your back and squeeze your back muscles, hold this position for a second to maximize the peak contraction.

Deadlifts

This is one of the best power building exercises that you can do. Deadlifts work the spinal erectors, quadriceps, buttocks, hips, forearms, trapezius, lats, and abdominals.


Stand in front of a barbell with your shins very close to the bar. Feet shoulder width apart. Grab the bar with your hands slightly wider then shoulder width. Keeping your arms straight, bend your legs and flatten your back. Position yourself so it is like you are doing a squat with the barbell at arms length in front of you.
Pull the barbell off the floor by straightening your legs and torso until your body is completely erect. Pull your shoulders back. Then lower the bar back to the floor.

1 Arm Dumbbell Row

This exercise works the latissimus dorsi, trapezius, biceps, and the forearms.

Kneel on a flat exercise bench with one knee, you other foot placed on the floor beside the bench. Support your upper body by placing your hand on the end of the bench. With your other hand grab a dumbbell. Keep your back flat and let the dumbbell hang down at arms length.
Keeping your elbow close to your side, pull the dumbbell directly upwards until it touches the side of your torso. Squeeze your back muscles for a second to maximize the peak contraction. Lower the dumbbell back to the starting position. Repeat for the desired number of reps. Do the same for your other arm.

Lat Pulldowns

The lat pulldown works the lats, rear deltoids, biceps, and forearms.

Attach a straight bar to a high pulley. Grab the bar a bit wider then shoulder width. Sit down at the machine and place your knees under the knee pad.
Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back and pull the bar down in front, try to touch the bar to your chest. Hold this position for a second to maximize the peak contraction. Straighten your arms to the starting position.