Mark Wahlberg
Hollywood actor Mark Wahlberg starts his workouts at 3 a.m.! Some of his favourite exercises to keep in shape are Reverse Lunges, Vertical Presses and Overhead Presses.
Generally, Mark uses the following in his workouts:
- Bench press
- Pullups
- Cardio
- Stability ball pushups
- Jump rope
- Treadmill
- Dumbbell exercises
- VersaClimber
- Band workouts
- Kettlebell lunges
- Kettlebell dips/squats
- Sled pushes
- Stability ball workouts
Arnold Schwarzenegger
The Oak is one of the most famous bodybuilders on the planet and a multi-Mr Olympia winner. Arnold’s favourite exercises is said to be the Dumbbell Pullover. Some of his other mass builders are:
- Barbell Bench Press
- Behind the Neck Press
- Chinups
- Barbell Curls
- Situps
- Barbell Squat
Franco Columbo
Franco Columbo was Arnold’s best friend and a bodybuilding champion in his own right. Although not very tall, Franco had an incredible physique.
Franco’s favourite exercises consisted of:
- 7 sets of Barbell Squats
- 3 sets of bench presses using 15 reps, 10 reps, and 4 reps.
- After these, Franco did 20 reps of cable crossovers.
Sylvester Stallone
Sylvester Stallone or “Sly” is one of Hollywood’s biggest action stars and a prolific successful script writer. His physique is still incredible in his 70s!
How does he keep himself so fit and what are his favourite exercises?This is his secret training:
Monday, Wednesday, and Friday Mornings: Chest, Back, and Abs
- Incline Bench Presses (4 sets 8-10 reps)
- Dumbbell Flys (4 sets 10-12 reps)
- Close-grip Bench Presses (5 sets 6-8 reps)
- Wide-grip Chin Ups (6 sets 8-10 reps)
- Bent-over One-Arm Lat Raises (4 sets 8-10 reps)
- Close-grip Seated Rows (4 sets 10-12 reps)
- Raised Leg Crunches (3 sets 8-10 reps)
- Seated Extension (Machine) (3 sets 8-10 reps)
Monday, Wednesday, and Friday Afternoon: Shoulders, Arms, and Abs
- Military Presses (4 sets 8-10 reps)
- Side Lateral Raises (4 sets 10-12 reps)
- Bent-over Dumbbell-Flys (5 sets 6-8 reps)
- Barbell Curls (3 sets 8-10 reps)
- Seated Incline-Dumbbell-Curls (3 sets 8-10 reps)
- Concentration Curls (4 sets 10-12 reps)
- Lying Dumbbell-Raises (3 sets, 8-10 reps)
- Bent-over One-arm Lat Raises (3 sets, 8-10 reps)
- Cable Pull-Downs (3 sets, 10 reps)
- Alternate Leg Raise (3 sets, 8-10 reps)
- Decline Bench Sit-ups (3 sets, 8-10 reps)
- Oblique Crunches (3 sets 6-8 reps)
Tuesday, Thursday, and Saturday Morning: Calves and Thighs
- Seated Calf-raises (4 sets 8-10 reps)
- Standing Calf-raises (4 sets 10-12 reps)
- Standing Barbell Alternate Calf-raises (5 sets 8-12 reps)
- Incline Leg-press (4 sets 8-10 reps)
- Squats (4 sets 8-10 reps)
- Seated Leg-extensions (4 sets 8-10 reps)
- Leg Curls (4 sets 10-12 reps)
- Leg Extensions (4 sets 10-12 reps)
- Stiff Leg Deadlift (4 sets 10-12 reps)
Tuesday, Thursday, and Saturday Afternoon: Rear Deltoids, Traps, and Abs
- Bent-over Dumbbell Rear-Delt Raise (4 sets 8-10 reps)
- Cable Crossovers (4 sets 10-12 reps)
- Reverse Pec-deck Flyes (5 set, 8-12 reps)
- Barbell Shrugs-front (4 sets 8-10 reps)
- Barbell Upright-rows (4 sets 8-10 reps)
- Flat-bench Cable-rows to Neck (4 sets 8-10 reps)
- Ab Crunch (4 sets 8 reps)
- Oblique Crunches (4 sets 10 reps)
- Cable Crunch (4 sets 10-12 reps)
Dolph Lundgren
Rocky’s nemesis, Dolph is an actor still in incredible shape. He is known to prefer a secret strongman routine consisting of the following:
- Heavy Sandbag Carrying, 3 sets, 20 yards.
- Bosu Sandbag Chest Press, 3 sets of 15 reps
- Light Sandbag Over the Shoulder Carry, 3 sets of 20 yards
- Light Sandbag Clean and Jerk, 3 sets of 20 reps
- Sandbag TossOver Shoulder, 3 sets of 15 reps
- Plank with Leg Curl, 3 sets of 15 reps
- Now THAT is a secret training method! Try it!
There you have it. Are you still here? Get to the gym right away!
