The next action hero: it's time to bring some muscle back to Hollywood. This hard—hitting, testosterone—pumping, four—week program is just what Tinseltown needs

Muscle & Fitness, July, 2009 by Gunnar Peterson

WEEKS 1-2
WORKOUT 1: CHEST, SHOULDERS, TRAPS, TRICEPS

EXRCISE                                    SETS       REPS/TIME

Incline Plyometric Push-Up                   3           8

Incline Bench Press                         4-5         8-10

Wall-to-wall Dip                             3          6-8

Weighted Negative Dip                        3          8-10

Dumbbell Overhead Press                      3          8-10

Wide-Grip Upright Row                        3         10-12

Behind-the-Back Shrug (1)                    3           12

Farmer's Walk with Shrug                     3       30 seconds

3-Point Dumbbell Kickback                    3       12(percent)

WORKOUT 2: BACK, BICEPS, FOREARMS

EXERCISE                                   SETS           REPS

Alternating Angled Pull-Up                   3     8-10 (or to failure)

Plyometric Pull-Up                           3              8

Uneven Lat Pulldown                          3            10-12

Narrow-to-Wide Barbell Curl                  3             8-10

Wax-Off Dumbbell Curl                        2             10

Fat-Bar Curl (2)                             2            10-12

Reverse Wrist Curl                           3             12

Barbell Wrist Curl                           3     15 [much greater
                                                          than]

WORKOUT 3: LEGS, ABS

EXERCISE                                   SETS          REPS

Staggered Squat                              3           8-10

Squat Jumps with varied landings             3             8

Smith Machine Squat (3)                      3          10-12

Exercise-Ball One-Leg Bridge                 3       12 (per side)

Standing Calf Raise                          3          12-15

Weighted Chop on Exercise Ball               3     12-15 (per side)

Medicine-Ball Toss/Crunch                    3            15

WEEKS 3-4

WORKOUT 1: CHEST, BACK, ABS

EXERCISE                                    SETS          REPS

Ploymetric Puch-Up-superset with--          3               8

Ploymetric Pull-Up                           3               8

Alternating Angled Pull-Up -superset with-   3     8-10 (or to failure)

Incline Bench Press                         4-5            8-10

Dumbbell Bench Press -superset with-         3            10-12

Uneven Lat Pulldown                          3            10-12

Weighted Chop on Exercise Ball               3       12-15 (per side)

Medicine-Ball Toss/Cruch                     3              15

WORKOUT 2: BICEPS, TRICEPS, FOREARMS

EXERCISE                                    SETS          REPS

Wall-to-Wall Dip-superset with-              3             6-8

Narrow-to-wide Barbell Curl                  3             8-10

Wax-Off Dumbell Curl -superset with-         3              10

Weighted Negative Dip                        3             8-10

3-point Dombbell Kickback -superset with-    3         12 (per side)

Fat-Bar Curl (2)                             2            10-12

Reverse Wrist Curl -superset with-           3              12

Barbell Wrist Curl                           3              15

WORKOUT 3: LEGS, SHOULDERS, TRAPS

EXERCISE                                    SETS        REPS/TIME

Staggered Squat                              3             8-10

Squat Jump with varied landings              3               8

Smith Machine Squat (3)                      3            10-12

One-Leg Calf Raise                           3       12-15 (per side)

Dumbbell Overhead Press                      3             8-10

Upright Row                                  3            10-12

Behind-the-Back Shrug (1)                    3              12

Farmer's Walk With Shrug                     3           30 second

(1) palms facing forward (2) perform with a thicker barbell ("fat bar")
that trains grip and forearm strength. If a fat bar isn't available,
simply wrap a towel 2-3 times around an Olympic bar. (3) Squat, then
come halfway up, squat again, then return to standing. That's one rep.