What always confused me, was why Terry Crews wasn't a big action star. If he didn't look like someone who could beat the hell out of someone with their own arm, nobody did. Luckily for him, he's not a one trick pony, despite looking like one of the most bad-ass guys in the entertainment industry, the guy is super funny too. SO he can make you laugh while he's kicking your ass. This is why his comedic talents have been so in demand and perhaps not leaving him with the need to be the action star most people knew he could be.

Things changed of course when Sylvester Stallone cast him as Hale Caesar in the massive throwback action flick - The Expendables. From the second the casting news came out, I knew he was going to kill it, and sure enough, nobody was disappointed. Nobody else would have the strength and size to pick up the gun he used let alone anything else. He may not have been the biggest star in the star-studded blockbuster, but many would say it was Hale Caesar who stole the show in every scene he was in.

Circuit 1: 4 sets of 6 reps with a 135lb barbell; no rest in between each exercise

Now Terry Crews is just big, plain and simple. You don't get to spend years in the NFL if you're not tough and don't know how to get in and stay in shape. His incredible physique may be the result of many years of training and playing professional football, but there's no doubt we can learn something from a Terry Crews workout style and apply it to our efforts in the gym. If you want to see exactly how Terry Crews trains to look the way he does, we can now see his weekly training routine after he let Muscle & Fitness in on his personal regime.

1. UPRIGHT ROWS
2. CLEAN AND PRESS
3. BENT OVER ROWS
4. JUMP SQUATS

Circuit 2: 4 sets of 10 reps with dumbbells; no rest in between each exercise

1. FRONT RAISE
2. ARNOLD PRESS
3. LATERAL RAISE
4. BENT OVER REVERSE FLY

• ROTATOR CUFF CABLE WORK
• 30-MINUTE RUN

 

• POWER CLEANS (four sets, starting with 135 lbs and ending with a max set of 405 lbs)
• INCLINE BENCH (four sets, starting with 135 lbs and ending with a max set of 315 lbs)

Circuit: 4 sets with no rest in between each exercise

1. CHEST FLYES
2. CURLS
3. DIPS

• 30 TO 45 MINUTE RUN
• 30 MINUTE SWIM

• DEAD-LIFTS (four sets, starting with 135 lbs and ending with a max set of 405 lbs)
• PULL-UPS (to failure)
• BENT OVER ROWS (four sets, starting with 135 lbs and ending with a max set of 185 lbs)
• HAMMER STRENGTH ROW (four sets, starting with one plate on each side and ending with a max set with four or five plates on each side)
• 30 MINUTE RUN

• SQUATS (four sets, starting with 135 lbs and ending with a max set of 495 lbs)
• SINGLE-LEG PRESS (four sets, starting with one plate on each side and ending with five plates)
• HACK SQUATS (four sets, starting with one plate on each side and ending with a max set of four or five plates on each side)
• LEG EXTENSIONS/LEG CURLS (four sets)
• AB ROLLER (100-200 reps)

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.

Ryan Reynolds

• Date of Birth :- 23 October 1976, Vancouver, British Columbia, Canada
• Birth Name :- Ryan Rodney Reynolds
• Height :- 6′ 2″ (1.88 m)
• Weight :- 102kg or 225lbs

Ryan Reynolds workout and diet

Ryan Reynolds is a Canadian actor appears in hollywood movies, he has worked in movies such as Just Friends, Definitely, The proposal, Blade trinity, Maybe, X-men and many does many popular movies. Ryan transformed his body when he was preparing for his role in movie “Van Wilder Hannibal King” in “Blade Trinity”. Ryan did not only gain 20 pounds of muscles, but also reduced his body fat percentage from 11% to 3%. Hollywood’s most searches about bodies or workout is that of Van Wilder and Blade Trinity Star Ryan Reynolds. Here we share the workout and diet plan that he does to transformed his body.

Ryan Reynolds workout routine
Workouts were about 2-3 hours. Generally starting off with warm up session then sit-ups. Then heavy weights for muscle bulk. Ryan’s trains one body part per day with abs workout on alternate days, here is his daily workout schedule.

Abs workout on alternate days
Crunches – 3 sets 25 reps
Vertical bench crunches – 3 sets – 15 reps
Machine crunches – 3 sets – 12 to 15 reps
Leg raises – 3 sets – 3 sets – 25 reps

Monday :- Back workout
Chin ups – 3 sets – 12 reps
Lats pull downs – 3 sets – 10 to 12 reps
Bent over barbell rows – 4 sets – 6 reps
Seated cable rows – 3 sets – 10 to 12 reps
Deadlifts – 4 sets 10 reps

Tuesday :- Chest workout
Flat barbell bench press – 3 sets – 10 to 12 reps
Incline dumbbell press – 3 sets – 10 to 12 reps
Dumbbell flys – 3 sets – 10 to 12 reps
Cable crossover – 3 sets – 12 reps

Wednesday :- Biceps workout
Barbell curls – 3 sets – 10 to 12 reps
One arm dumbell curls – 3 sets – 10 to 12 reps
Machine curls – 3 sets – 10 to 12 reps
Hammer curls – 3 sets – 10 to 12 reps

Thursday :- Triceps workout
Rope pushdown – 3 sets – 10 to 12 reps
Skull crushers – 3 sets – 10 to 12 reps
Overhead extensions – 3 sets – 10 to 12 reps
Seated triceps presses – 3 sets – 10 to 12 reps

Friday :- Shoulder workout
Dumbell press – 3 sets – 10 to 12 reps
Lateral raises – 3 sets – 10 to 12 reps
Military raises – 3 sets – 10 to 12 reps
Dumbbell shurgs – 3 sets – 10 to 12 reps

Saturday :- Legs workout
Leg extensions – 4 sets – 12 reps
Barbell squats – 3 sets -10 to 12 reps
Leg press – 3 sets – 10 to 12 reps
Leg curls – 3 sets – 10 to 12 reps
Hack Squats – 3 sets – 10 to 12 reps

Ryans reynolds Diet plan
Here is a diet plan which is very similar to diet plan. If you tone your body like then it is necessery to follow his workout routine as well as diet plan.

• #Breakfast :- Eggs & oatmeal & avocado
• #Mid-morning Snack :- Protein bar
• #Lunch :- Tuna wrap or chicken and salad
• #Mid-afternoon Snack :- apple and almonds or protein shake (whey and water) protein bar
• #Dinner :- Chicken & brown rice & salad & veggies
• #Evening Snack :- Protein shake

“Kim” Kardashian  is an American socialite, television personality, model, actress and businesswoman. She is known for starring in Keeping Up with the Kardashians, the E! reality series that she shares with her family, and its spin-offs including Kourtney and Kim Take New York.

Kim kardashian

Born:- October 21, 1980

Prior to the development of her career as a reality television star, Kardashian gained notoriety as the subject of a sex tape that subsequently resulted in a court awarding her $5 million.

• In 2010, she was the highest earning reality star, with estimated earnings of $6 million.

In August 2011, Kardashian married basketball player Kris Humphries in a widely publicized ceremony. In October 2011, Kardashian filed for divorce, 72 days after the wedding.

• Early life

Kardashian was born in Los Angeles, California. Her father was a third generation Armenian American, and her mother is of Dutch and Scottish descent. Kardashian has two sisters, Kourtney and Khloé, and one brother, Robert. She has stepbrothers Burton Jenner, Brandon Jenner, and reality TV star Brody Jenner, step-sister Casey Jenner, and half-sisters Kendall Jenner and Kylie Jenner. She attended Marymount High School.

Kim Kardashian Wedding

In 2000, Kardashian married music producer Damon Thomas; their relationship ended in divorce in 2004. Subsequently she dated R&B singer Ray J,NFL star Reggie Bush and Dallas Cowboys wide receiver Miles Austin.

• “Kim” Kardashian Workout Plan

Side Lunge Wood Chop

• Reps: 6-15 on one side, then the other.

kim kardashian worlout routine

• Body Parts: Arms, Butt, Core, and Legs.
• What You’ll Need: Medicine Ball (or use a dumbbell)
• Start: Stand with feet hip-width apart and hold a weighted ball next to right ear, elbows bent.
• Movement: Step out to the left and lower into a lunge as you straighten arms out and arc the ball around so it’s outside of left ankle.
•  Bring arms back up to starting position as you step right foot next to left.

• Wide Squat with Medicine Ball

Kim Kardashian Wedding pictures

Reps: 6-15

Body Parts: Back, Butt, Core, and Legs.

What You’ll Need: Medicine Ball (or use a dumbbell)

Start: Stand with feet wide, toes turned out slightly, and hold a weighted ball in both hands in front of chest. Squat low, sinking your butt down, and touch ball to ground between heels.

Movement: Rise up as you lift ball overhead, keeping arms straight, until arms are even with ears. (When you look up, you shouldn’t be able to see the ball; it should be slightly behind you.) Keep your weight in your heels and squeeze your butt tight as you rise up.

•  Rotations

kim kardashian in red bikini

Reps: 6-15 per side

Body Parts: Core

What You’ll Need: Medicine Ball

Start: Stand with feet shoulder-width apart, torso tall, and hold a weighted ball about one ball’s width from chest, elbows out.

Movement: Press against ball. Keep squeezing as you rotate from side to side, as if you were trying to hit something with your elbows. Pull your belly button in tight each time you pass through the center.

• Medicine Ball Push Ups

Reps: 6-10 per side

Body Parts: Chest, Core, Shoulders, and Triceps

What You’ll Need: Medicine Ball

Get in push-up position on hands and toes (or knees). Place a weighted ball on ground a few inches outside of left shoulder and place left hand on ball.

To target more of the triceps, keep ball under shoulder and tuck elbow to your side as you lower into the push-up.

• Russian Twist with Medicine Ball

Reps: 6-10 per side

Body Parts: Arms and Core

What You’ll Need: Medicine Ball (or use a dumbbell)

Sit with knees bent and together, feet flat, and hold a weighted ball in front of you. Lean back slightly and rest lightly on heels or lift feet completely.

Rotate from side to side, touching ball to floor each time (turn your head to look where you’re touching).

• Skater’s Lunge with Kickback

kim kardashian in bikini

Reps: 6-15 per side

Body Parts: Core, Legs, and Triceps

What You’ll Need: Dumbbells

Hold a dumbbell in each hand and stand with feet hip-width apart. Bend over from hips about 45 degrees and tuck arms at sides, elbows bent and palms facing each other.

Assuming you’re facing 12 on a clock face, step left foot back to 7 and lower into a lunge, right knee aligned over ankle and back leg almost straight.

• Butt Booster

Stand on an unstable surface, like a CorDisc or BOSU, with feet hip-width apart, knees soft, a weight in each hand at shoulders. Keeping abs engaged to stay steady, squat .