Celebrity Workout: Tobey Maguire

By Herve J. Duchemin Fitness Specialist - Every other Wednesday

Follow this workout to get Tobey Maguire's body in Spider-Man Tobey Maguire worked really hard to go from a lanky nerd to a buff superhero in the Spider-Man series. In order to achieve similar results, you will need to follow a workout and nutritional program to morph your body from a Peter Parker poseur to a Spider-Man superhero. It will take some time and effort, but it'll be well worth it in the end. The core of your program should focus on your nutritional intake, which will be discussed below.

diet
In order to have a Spider-Man physique, you must eat a diet that will fuel you through your workouts and repair you while you're asleep or away from the gym. You’ll never see Spider-Man stopping by McDonald's for a side of fries and a milkshake, so you shouldn’t either. Choose lean meats, whole grains, healthy starches, fruits, and vegetables. Eliminate fried food, candy, chips, and anything with high fructose corn syrup or hydrogenated ingredients. Feel free to have some low-fat (1% to 2%) or skim milk and cottage cheese as well. You should drink approximately one gallon of water a day to stay hydrated and try to eat every three hours. Make sure you are getting enough healthy carbohydrates and protein to fuel your body and to kick-start muscle growth following each workout. If you go too long without eating, your metabolism will shut off and your body will eat muscle instead.

the spider-man routine
This workout is geared toward gaining lean mass. You should follow this plan four days a week, and do 3 sets (4 to 5 sets if you are intermediate or advanced) of 8 to 12 reps for each exercise listed below. When you hit reps 8 to 12, you should be struggling. If you get to rep 12 and find it as easy as the first rep, then add more weight to the following set. Also make sure you’re doing cardio at least three days a week, especially on days you are not lifting.

day 1: chest/triceps
Chest
Incline dumbbell press: Prioritizing the upper chest will give the most noticeable increase in size. Sit down on an incline bench with dumbbells resting on your thigh. Kick the weights to your shoulders and lean back. Press the dumbbells up, keeping your elbows to the sides until your arms are extended (do not lock your elbows). Lower the weight and repeat. Barbell bench press: Lie supine on a bench. Using an overhand grip, hold the barbell over your chest at the nipple area. Place your hands slightly wider than shoulder width apart. Lower the weight down to your chest in a smooth and controlled motion. Press the bar until your arms are extended (do not lock your elbows) and repeat. Pec dec flye: Sit in an upright position on a pec dec machine. Position the pads so that your upper arms are parallel to the floor. Keep your abs tight and your shoulders back. Use your chest to bring the pads together and squeeze. If the machine has pads, keep your elbows on them. Slowly return to the start position and repeat.

Repeat. knuckles facing forward. To prevent injury to your spine.Triceps Dips: Sit on the edge of a bench and grasp the edge with your hands. As with a regular bench press. but make sure not to lock your elbows. One-arm dumbbell row: Place the dumbbell on the floor in front of the bench. Keep your upper arms rigid and lower the bar slowly. Reverse the position and repeat the movement on the other side. Push yourself off the bench and lower your body until your arms form a 90 angle. Slide back until your arms are extended. but keep your elbows stuck to your body. bending at the elbows. keeping your arm close to your side. except place your hands a little closer together than shoulder-width on the barbell. Close-grip bench press: Take a normal bench-press position. overhand grip. Return the bar to it’s original position or until your arms are extended and your shoulders are stretched forward. squeezing your chest and triceps. Repeat. Raise the bar back to the starting position and repeat. Place the . With your elbows to the side.as you get stronger you can place your feet further away from your body or on an adjacent bench. come back up until your torso is just above parallel to the floor. Repeat. don't lift up any higher than that. Lying triceps extensions: Take a supine position on a bench and hold a barbell above your chest at arm's length. Repeat. until it almost touches your forehead. with your heels hooked under the supports and your torso hanging off the edge of the bench. Remember to inhale when raising the dumbbell and exhale when bringing it down. Lower the bar until your arms are fully extended and repeat. Seated cable row: Sit on the machine’s platform with your knees bent and grasp the cable attachment. day 2: back/biceps Back Bent-over barbell row: Slightly bend your knees and bend over the bar with your back straight. The seat should be adjusted to allow your armpit to rest near the top of the pad. Pull the cable attachment to your waist while straightening your lower back. Then. Bend your left knee slightly. your shoulders are stretched forward and your lower back is flexed forward. lower the bar to your chest. Lower the dumbbell until your arm is fully extended. raise the bar until your forearms are vertical to the floor. Bicep preacher curl: Using either hand.at least until your waist is bent at a 90-degree angle. Repeat and make sure you do both arms. Raise the dumbbell until your forearm is perpendicular to floor with the back of the upper arm remaining on the pad. Return to the start position using the same path. Pull your shoulders back and push your chest forward during the contraction. palm down. Pull the dumbbell straight up to side of your chest. which will work your triceps instead of your chest. Sit on the preacher bench and place the back of your arm on the pad. Now. Place your right hand on the bench with your elbow nearly locked. Move your buttocks forward until they are suspended in the air. Seated dumbbell concentration curl: Sit on a bench and place a dumbbell between your feet. push yourself back up to the starting position. Hyperextensions: Place yourself face down across a hyperextension bench. Grasp the bar with a wide. Place your feet firmly on the floor in front of you -. Pull the bar to your upper waist. about six inches off the floor. grasp the dumbbell with an underhand grip. place your right knee on the bench and bend over to lift the dumbbell with your left hand. Push the bar back up until your arms are fully extended. Biceps Barbell bicep curl: Grasp the bar with a shoulder-width underhand grip. Place your hands across your chest or on the back of your head and bend forward and down as much as possible -.

(3 sets of 8-12 reps) Standing calf raise: Place your shoulders under the padded lever. (3 sets of 8-12 reps) Dumbbell lateral raise: Grasp the dumbbells in front of your thighs. Lower your heels by bending your ankles until your calves are stretched. Lean into your leg and raise your elbow slightly. pausing at the top before lowering to repeat. Position your toes and the balls of your feet on the calf block with the arches of your feet and your heels extending off the edge. Pause for a second at top and repeat. Then pull the weight with your hamstrings toward your buttocks. extending your arms with your elbows pointed outwards. With your elbows slightly bent. Leg extension: Adjust the seat so the small of your back rests flush against it and your knees are in line with the pivot point of the pulley. then go straight back up. Grasp the handles or place your hands on the lever pad. holding on to the hand grips. Lower the dumbbells to your shoulders and repeat. (3 sets of 8-12 reps) . Keep your arm as straight as possible -. Pause for a second at the bottom. day 3: legs/calves Legs Hack squat: Go a bit past parallel on the hack squat machine. keeping your back flat against the pad. Grab the handles and start pulling the weight back. You can use a straight or reverse grip. This exercise can also be done with a bar on a military bench or smith machine. Repeat. Hamstring curls: Lie on the machine comfortably while hooking your legs underneath the pad. Raise your heels by extending your ankles as high as possible. Push up. Fully extend your legs. Lower the dumbbell until your arm is fully extended. raise your upper arms to your sides until your elbows are at shoulder height. Raise your heels by extending your ankles as high as possible. Firmly grasp the handles on the seat. Contract your rear deltoids and shoulder blades to bring the weight back. Adjust the foot pad so it rests slightly above your foot at ankle level. Grasp the handles or sides of padded lever. Raise the dumbbell to the front of your shoulder. Calves Seated calf raise: Sit on the machine seat and place your toes on the lower portion of the platform with your heels extending off the edge. Repeat.don’t let your elbows buckle and drop below your wrists. Release the support lever. Bend over at the hips slightly with your knees bent. Stand erect by extending your hips and knees. while pinching your shoulder blades together. Push with your heels rather than your toes to keep the stress off your knees. Lift the lever slightly by pushing your heels up. Repeat and make sure to work the other arm. without locking your elbows.back of your upper arm against your inner thigh. (3 sets of 8-12 reps) day 4: shoulders/abs Shoulders Seated dumbbell military press: Sit in a seat with the back rest slightly tilted back. (3 sets of 8-12 reps) Reverse pec-dec flye: Sit facing the machine. Raise the dumbbells to your shoulders. Repeat. Keep your head tilted up to a neutral position during the ascent and gradually bring the weights together. both work the rear shoulders at different angles. Slowly lower the weight back down and repeat. Position your lower thighs under the lever pad. Return the handles to their initial position without letting the weights rest. Try to prevent your arms from wobbling and other jerky movements. Now lower your heels by flexing your ankles until your calves are stretched.

To begin. letting your lower leg and feet hang loose. Curl your upper body up and forward so that your head. creating a 90-degree angle with your legs and torso. decrease your strength and keep you from getting the results you would get if your diet was in check. bend from the waist to the left as far as you can then return to the starting position slowly. Rest your forearms on the supporting bars. raising your legs fully extended. slowly bring your knees up to your chest. Always place your diet in check first before beginning any exercise program. change the weight to your other hand and repeat. Keeping your back straight and your feet firmly planted. then control the movement as you lower your legs back down. (3 sets of 25 reps) get that spidey physique This plan will allow you to cut fat and tone up your muscles. After finishing your desired reps on one side. neck and shoulder blades lift off the floor. While curls and sit-ups work your upper abdominal muscles. Remember to bend only at your waist. the abdominal muscles aren't being used in the exercise. (3 sets of 15-25 reps) Side bends holding dumbbell: Begin by standing up straight with your feet placed shoulder width apart. . the correct muscles will be targeted. When you’ve mastered that movement. Keep your chin pointed up. So keep your spidey-senses keen and pair a healthy diet with the above workout to swing from the rooftops like Tobey Maguire. If you maintain the position. keeping your feet pointed and your knees locked.Abs Crunches: Lie on your back with your knees bent and your feet flat on the floor in front of you. which is what you want. Lack of energy will cause you to tap into your muscle stores and will lower your metabolism. neck and shoulder blades to starting position. Perform this exercise in front of a mirror and watch your body and your placement. as well as your hip flexors. you can do a more advanced version of this exercise. The slower and more controlled you can perform this movement. Open from your shoulders and hold your elbows slightly out to the sides. the greater the benefit. maintaining contact with the support at all times. you will inevitably be wasting your time in the gym. because if you exercise without being attentive to nutrition. This exercise will also target your rectus abdominis. Be careful not to twist your hips or bend your knee to accommodate the movement. leg raises will work your lower abdomen. Exercise places demands on the body which need to be fulfilled with proper energy intake. Repeat. keeping your elbows at 90-degree angles. Be strong in your shoulders. as long as your diet is on par with your workout. If your chin is making contact with your chest. Place your hands behind your head. Hold a dumbbell in your left hand with your palms in. and don’t slouch down or forward. (3 sets of 25 reps) Hanging leg raises: Grab a pull-up bar that you can hang from. Slowly lower your head. Keep your back pressed firmly against the back of the machine. but make sure you're not pulling your head forward with your hands – keep your neck extended and don’t let your chin fall into your chest.

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