Gym goers in Caracas, Venezuela GET CREATIVE

A man lifts weights made of rocks, construction bars and rusty car parts at an improvised gym in Caracas, Venezuela on June 24. As the cost of living in Venezuela's capital increases. 

More and more residents are finding creative ways to keep in shape without worrying about finding the right equipment or paying gym fees.

A man lifts weights made of rusty car parts in Caracas.

A man exercises his legs by using rocks as weights.

Gaspari Nutrition, CEO Rich Gaspari - Shoulder Workout with Flex Lewis

Gaspari TV presents Episode 6 "Shoulders" of the Walking The Walk mini-series. Follow the Rich Gaspari, CEO of Gaspari Nutrition in on the road, at home, in the office and in the gym during his "51 Days to Fit" transformation. Walking the walk doesn't begin with a step. It begins with a choice.

Phil Heath - Mr Olympia 2013 Triceps Routine

Heath knew early in his bodybuilding career that if he wanted to become the world’s greatest bodybuilder, he couldn’t rest on his horseshoe-shaped laurels. 

Instead of just relying on the genetic gifts he had, he hammered away at those horseshoes, and in time forged what are now among the greatest triceps the world has ever seen.




Mr Olympia Phil Heath's Triceps Routine

One-arm Dumbbell Extensions -- 3 Sets -- 10-12 Reps
Two-arm Dumbbell Kickbacks -- 3 Sets -- 10-12 Reps
Weighted Dips -- 2 Sets -- 10-12 Reps
Cable Pushdowns -- 7 Sets -- 8-12 Reps

Dennis Wolf Leg Workout

The Big Bad Wolf describes his workout in detail and tells us about his goals for the 2013 Mr Olympia to be held in Las Vegas in September.

Dennis Wolf Training arms for Mr Olympia 2013

Dennis Wolf Training arms for Mr Olympia 2013

Big Ronnie Coleman's Workout Plan - NOT FOR THE FAINT HEARTED

So we have found Big Ronnie Colemans workout plan. If your at this pro level try it out for a couple weeks and let use know your gains from your previous work out.

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

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

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

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

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



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

Sunday – DAY OFF(REST)

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Jay Cutler Ultimate Chest Workout

Here is one of Jay Cutler's very own chest workouts. It's simplistic in approach, but when you hit each and every one of the reps hard and heavy like Jay does, it'll really help you add thickness and size to your pecs. Give it a try and report back on how you liked this Olympia-caliber chest workout! 

Recommended Training Stack: 

 Pre-workout: NeuroCore will get you fired up and focused to hit the weights hard and give you the surge in energy and strength you're gonna need to push through the last 15-20 reps. Amazing pumps, too!

Post-workout: Anabolic Halo is an ideal all-in-one post-workout formula that delivers creatine, l-carnitine and the amino acids your body needs after a rough bout with the iron.

*Be sure to perform a light warm-up before slapping those 45's on!

Incline Bench Press: 5 x 10-12

Flat Dumbbell Bench Press: 3 x 8-10

Incline Dumbbell Bench Press: 3 x 10

Cable Crossovers: 3 x 12

Decline Hammer Strength: 3 x 8

(Substitute Decline Dumbbell press or Dips if no Hammer Strength available)

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Hugh Jackman’s The Wolverine workout

‘I got Hugh to stick to the six-to-12 rep range in our mass-building phase,’ says his trainer, Mike Ryan. ‘He’d do four sets, with the third usually being forced reps, where I’d help him get through the last few. Then he’d reduce the weight by 25% and go for 15-18 reps in his last set.'


Warm-up
Do 20 minutes of intervals on the exercise bike, alternating 30 seconds at a fast pace with 30 seconds’ recovery.

Back squat
Holding a barbell across your shoulders with your feet shoulder-width apart, squat down until your upper thighs are parallel to the floor. Drive up through your heels.

Hugh Jackman's Wolverine workout
Weighted lunge
Holding a dumbbell in each hand, take a big step forward, lunging so that your trailing knee brushes the ground.

Don’t let your front knee go past your toes. Return to the start position, and repeat on the other leg.

Stiff-leg deadlift
Holding a barbell with your hands shoulder-width apart, bend forward at the hips, keeping a natural arch in your back. Don’t bend your knees.

Straighten up to finish the move.

Weight plate get-up
Lie on the floor, holding a weight plate against your chest.

Tuck your knees in to your chest, then roll up to your feet as if you’re doing the last part of a forward roll. Lie back down and repeat.

Lower-body finisher
‘We’d often do bodyweight sets to failure to finish a workout,’ says Ryan. This makes sense: it’s difficult to mess yourself up through poor form.

Jump squat
Descend into a squat quickly, then explode upwards off the ground.

Go to failure – or until your jumps are pitiful – then rest for two minutes before doing a second set.

Static jump lunge
Step into a lunge, then explode off the ground, switching legs in mid-air and landing in another lunge.

Go to failure – or until your jumps are pitiful – then rest for two minutes before doing a second set.

Warm-down
Do a 20-minute walk on a 6˚ incline at 6.5km/h. ‘We’d do this regularly,’ says Ryan. ‘All of your blood is pooled in your legs and lactic acid builds up. Obviously you don’t want the DOMS kicking in – this actually helps you recover faster.’