Gerard Workout Plan

Gerard James Butler is a Scottish actor who has appeared on film, stage, and television. Gerard Butler is the great scottish actor with charm and a funny person and build a great muscular body also, after filming the movie ’300′, Gerard Bulter got famous.

Gerard Workout make his body well shaped and developed and also maintain his body very gently.

·         Date of Birth :- 13 November 1969, Paisley, Scotland, UK

·         Birth Name :- Gerard James Butler

·         Nickname :- Gerry

·         Height :- 6′ 2″ (1.88 m)

·         Weight :- 91 kg or 200 lb

Gerard Workout :

Gerard Magennis has a strong passion for fitness in the purest sense. Gerard wants to help others achieve the same success in their daily fitness routines. The 300 workout plan is a circuit training routine that includes several exercises performed back to back without rest.

·         Pullups – 1 set – 20 reps

·         Barbell Deadlifts – 1 set – 50 reps

·         Pushups – 2 sets – 20 reps

·         Burpees – 1 minute

·         Incline Pushups – 2 sets – 40 reps

·         24 -inch Box Jumps – 1 set – 50 reps

·         Barbell Overhead Press – 2 sets – 50 reps

·         Barbell Deadlift with 135 lbs – 2 sets – 50 reps

·         Pullups – 1 set – 20 reps

·         Weight-Assisted Pullups – 1 set – 25 reps

·         Body-Weight Jump Squats – 1 set – 25 reps

·         Pushups – 2 sets – 15 reps

·         Jumprope – 30 to 45 seconds

·         Triangle Pushups – 2 to 3 sets – 15 reps

·         Pullups – 1 sets – 25 reps

·         Close-Grip Pushups – 2 sets – 10 reps

·         Single-Arm Clean-and-Press with 36 lbs Kettlebell – 1set – 50 reps

·         Weight-Assisted Pullups – 1 set – 25 reps

Gerard butler diet plan

Gerard butler diet plan takes very important part of his workout. His diet plan also helps you to build your body like him. His diet plan consists of simple 4 meals. “Eat green vegetables and drank a lot of water”.

·         #Breakfast :- Whole-grain bread, multigrain pasta, natural peanut butter.

·         #Lunch :- Oats, potato or sweet potato, and brown rice for his complex carbohydrates.

·         #Dinner :- Skinless chicken breast, turkey breast or lean ground turkey, fish and eggs for his proteins.

·         #Snacks :- Canola or olive oil, avocado, almonds, flaxseed.

Madonna Workout Plan

Madonna  is an American singer, songwriter, actress, director, dancer, and entrepreneur.

 She has sold more than 300 million records worldwide and is recognized as the world's best-selling female recording artist in historyby Guinness World Records.

Henary Cavill Workout Routine

Henry Cavill is a British actor Born in Jersey on 5 may 1983, he has worked in few hollywood movies like Red Riding Hood, Immortals, Blood Creek. And now in 2013 he is ready to become superman in Superman The Real Steel movie. Even with the pressure of playing Theseus in immortals, Henry took the reins and portrayed him perfectly, in no small part to the Greek god worthy body he pulled off.

 Showing his hard work and dedication to mastering the look for this movie no doubt helped in choosing him as the next Superman. So lets read the secrets of his perfectly developed body and checkout its workout and diet plan to build body like him.

• Date of Birth :- 5 May 1983, Jersey, Channel Islands, UK
• Birth Name :- Henry William Dalgliesh Cavill
• Nickname :- Hank, Henners, The Most Unlucky Man in Hollywood
• Height :- 6′ 1″ (1.85 m)
• Henry Cavill workout routine

  Henry Cavill has does workout and hit the gym in hard and following a high protien diet. Henry Cavill’s follows 4 days spilt training schedule with 3 days workout and one day rest. He started with cardio workout to warm-up followed by weight training.
  
  
  
  Day-I :- Chest and Back workout

  1. Barbell Bench Press – 4 sets – 10 to 12 reps

  2. Bent Over Barbell Row – 4 sets – 10 to 12 reps

  3. Barbell Incline Bench Press – 4 sets – 10 to 12 reps

  4. Lat Pulldown – 4 sets – 10 to 12 reps

  5. Dumbbell Chest Press – 4 sets – 10 to 12 reps

  6. One Armed Row – 3 sets – 10 to 12 reps(both arms)

  7. Dumbbell Pec Flyes – 4 sets – 10 to 12 reps

  8.Bent Over Rear Deltoid Raise – 4 sets – 10 to 12 reps
  Day-II :- Abs and Legs workout

  1. Barbell Squats – 4 sets – 10 to 12 reps

  2. Hanging Leg Raises – 4 sets – 10 to 12 reps

  3. Dumbbell Lunges – 4 sets – 10 to 12 reps

  4. Ab Twists – 4 sets – 10 to 12 reps

  5. Machine Leg Curls – 4 sets – 10 to 12 reps

  6. Oblique Side Bends – 4 sets – 10 to 12 reps

  7. Dumbbell Calf Raises – 4 sets – 10 to 12 reps

  8. Ab Rollout with Stability Ball – 4 sets – 10 to 12 reps

  9. Back Extensions on Roman Chair – 4 sets – 10 to 12 reps
  
  
  
  Day-III :- Arms and Shoulders workout

  1. Standing Bicep Curls – 4 sets – 10 to 12 reps

  2. Overhead Tricep Extension – 4 sets – 10 to 12 reps

  3. Seated bent over deltoid raises – 4 sets – 10 to 12 reps

  4. Shrugs – 4 sets – 10 to 12 reps

  5. Hammer Curl – 4 sets – 10 to 12 reps

  6. Tricep Kickbacks – 4 sets – 10 to 12 reps

  7. Cable Hammer Curl with Rope – 4 sets – 10 to 12 reps

  8. Cable Tricep Extension with Rope – 4 sets – 10 to 12 reps

  9. Concentration Curls – 4 sets – 10 to 12 reps

  10. One Arm Cable Extension – 4 sets – 10 to 12 reps

  11. Shoulder Press – 4 sets – 10 to 12 reps

  12. Lateral Raises – 4 sets – 10 to 12 reps
  Henry Cavill Diet plan

  Here is the Henry Cavill diet plan follow it to build body like him. Eat well balanced diet enriched with protien, veggies, lean meat, fresh fruits, eat six meals a day, follow this routine to get superman(Henry Cavill) body.The plan was tweaked slightly for individual actors, but the fundamentals – six protein-heavy meals a day, good carb sources such as brown rice or sweet potatoes – applied to everyone. FollowBlanchard’s menu (and the exercise plan you’ll find in MF April 2012) to get the body of a deity.
  • #Breakfast :- Egg white omelet. Handful of strawberries.
  • #Lunch :- Tuna salad with greens. 250ml soup.
  • #Dinner :- 225g swordfish with mango and ginger sauce, wild rice and 1 medium artichoke.

Hugh Jackman Workout Routine

Hugh Michael Jackman (born 12 October 1968) is an Australian actor and producer who is involved in film, musical theatre, and television. Jackman has won international recognition for his roles in major films, notably as action/superhero, period and romance characters.

 He is known for his role as Wolverine in the X-Men film series, as well as for his leads in Kate & Leopold, Van Helsing, The Prestige, Australia, and Real Steel. Jackman is a singer, dancer, and actor in stage musicals, and won a Tony Award for his role in The Boy from Oz. In November 2008, Open Salon named Jackman one of the sexiest men alive. Later that same month, People magazine named Jackman "Sexiest Man Alive."

Jackman also hosted the 81st Academy Awards on 22 February 2009.

Hugh Jackman Workout:-

When getting ready for the X-Men movie, Jackman would keep the routine basic: weights and cardio, plenty of bench press variations, lunges, light squats, and leg presses, the usual bodybuilding staples.

Jackman said that I had changed it up every 3 weeks . Three weeks heavy with lots of rest between sets. Then change to lighter weight, slower reps, four count up, four count down. Then mix in fast, explosive lifting, always changing the workout.

The man can bench press 315 pounds and leg press 1000 pounds.

 6-foot-3 he is indeed a menacing figure.

Hugh Jackman has built a body like a brick and his next superhero movie “Wolverine” is going to show him at his best physique. So what is this Aussie doing that has his training program so highly requested by other celebrities?

Hugh’s workouts consisted of a multi-phase approach.

Step 1:-

He was focused on building mass by changing the speed of each lift, 3 sec count up and then a 1 sec count down or really slow 4 sec count up and 4 count down.

Step 2:-

2nd phase focused on strength by lifting really heavy weights, without the sec count.

Each phase lasted from six to twelve weeks, for 1-2hrs, 5 days a week.

When it is close to shooting time, he lifts weights 1 day and fills the other days with running, yoga, pilates, and stretching. For the full workout check out below…

Hugh Jackman Workout Day 1

1.     Dumbbell Chest Press :-

 While holding a pair of dumbbells, get into a table-top position with chest up and back to the floor, and with head resting on a Swiss ball and knees bent (imagine doing bench presses without the bench but using your core muscles and feet to stabilize your weight distribution).Keep hips up and shoulder blades pulled down and back together. Perform 12 reps (pick a weight so the 12th rep is hard); 3 seconds up and 3 seconds down.

* Push-ups: Do immediately after chest press. Keep head in line with the spine and support lower back by pulling belly button into the spine. Can be done from knees or toes. Perform 25 reps (take a break if you have to, but finish 25). Rest 1 minute and repeat Dumbbell Press and Push-ups for 3 sets.

2.  Lat Pull:- With palms facing away from the body, grip hands on the bend of the bar. Pull bar down below chin, keeping shoulder blades pulled down and together. Perform 12 reps; 3 seconds down and 3 seconds up.

3.  External Shoulder Rotations : Do immediately after Lat Pull Downs . Use tubing with palms facing up and elbows in tight to body. Stretch out band, holding elbows at 90 degrees, thumbs outward. Perform 20 reps; 2 seconds out and 2 seconds back. Rest 1 minute and repeat Lat Pulls and External Shoulder Rotations for 3 sets.

4.  Cable Side Raise): Grip a cable in front of the body with one arm, with a slight bend in the elbow. Hold posture, keep shoulder blades down and back. Perform 12 reps; 3 seconds down and 3 seconds up. Do other arm immediately.

5.  Straight Bar Curl : Grab bar shoulder-width apart and curl, holding a soft knee bend and without arching back. Perform 12 reps; 3 seconds up and 3 seconds down.

6.  Close Grip Bar Push-up : Do immediately after Straight Bar Curl. In a squat rack, set up bar at waist height. Perform a push-up with elbows in tight. Do 12 reps; 5 seconds down and 5 seconds up. Rest 1 minute. Repeat Straight Bar Curls and Close Grip Bar Push-ups for 3 sets.

7.  Leg Squat: Slowly lower the body on one leg, bringing the hips back so the front knee does not go beyond the toes and squat until upper thigh is parallel to the ground. Perform 12 reps on each leg; 3 seconds up and 3 seconds down. Rest 1 minute and repeat for 3 sets.

8. Balance Board Lunge :- Place one foot centered on balance board, back foot on toes behind in a lunge. Slowly bend both back and front knees into a lunge until front thigh is parallel to the ground. Perform 12 reps on each leg; 4 seconds down and 4 seconds up.

* Split Leg Box Jump Plant one foot on top of a box/bench that holds the front knee at 90 degrees. With weight mainly on the top leg, jump and switch legs. Do 30 jumps. Rest 1 minute. Repeat Balance Board Lunge and Split Leg Box Jumps – 3 sets.

* Jack Knife: Start in a push-up position with toes on top of a Swiss ball. Raise hips up slightly and draw the belly-button into the spine. Pull knees up towards chest. Perform 20 reps; 2 seconds in and 2 seconds out.

* Swiss Ball Crunch: Lie on top of ball with low back supported; pull in belly button to spine. Perform crunch, exhaling as you come up without allowing stomach to “pop up.” Perform 20 reps; 2 seconds up and 2 seconds down. Rest 1 min and repeat Jack Knife and Crunch 3 sets.

Hugh Jackman Workout Day 3:-

Do 3 sets of the following exercises with no rest in between.

* Walking Lunges: Hold dumbbells at sides. Step through front heel and bring back knee towards floor. Do 30 steps.

* Push-ups: Do 100.

* Swiss Ball Crunch: Do 50.

* Sprint: Outside or on treadmill, sprint 1 minute at 80 per cent intensity.

* Inch Worms : In a push-up position, take tiny steps so the feet come towards the hands. Keep walking until you feel a gentle stretch through the hamstrings. Do this 30 times.

* Lat Pull Downs : Do 50.

* Stairs: Take every second step. Perform 20 reps (up and down is 1).