دانلود کتاب Action movie hero workouts: get super crime-fighter ripped

فهرست مطالب :

Part one: Overview (Introduction
How to use this book
Eat like an action hero) --
Part two: Programs (Christian Bale\'s workout approach for Batman --
The Dark Knight
Jessica Biel\'s workout approach for Abigail Whistler --
Blade 3: Trinity
Henry Cavill\'s workout approach for Superman --
Man of Steel
Daniel Craig\'s workout approach for James Bond --
Chris Evans\'s workout approach for Captain America
Chris Hemsworth\'s workout approach for Thor
Hugh Jackman\'s workout approach for Wolverine
Bruce Lee\'s workout approach
Brad Pitt\'s workout approach for Fight Club, Snatch, Troy
Andy Whitfield\'s workout approach for Spartacus). Part three: Exercises (Presses
Overhead presses
Flyes
Pull-aparts
High pulls
Kettlebell swings
Advanced kettlebell techniques
Good mornings
Deadlifts
Cleans
Squats
Windmills
Rows
Weighted walks
Lat pull-down
Upright rows
Shrugs
Deltoid raises
Press-downs
Curls
Triceps
Calf raises
Lunges
Core
Push-ups
Pull-ups
Plometrics
Legs
Ropes
Miscellaneous
Warm-ups
Self-myofascial release
Cool-downs).