How to Build Muscle: 2 Workouts That Will Get You the Body You’ve Always Wanted

The movie, "The Expendables," is set to open immediately in movie theaters everywhere. Pretty much every pumped up, hardcore movie hero from the past is in the cast of this stunt-filled, action-packed film. Without a doubt, when anyone of any age sees the great, unimaginable shape these stars have gotten themselves into for such a movie, they will be inspired to get in shape themselves and hit the gym even more than usual to  build up their body.

In Hollywood at present the look in vogue is muscular yet lean with lots of definition. This is the look that I prefer so I wanted to know about the Jason Statham Workout Routine that he did for this film out of all the actor his physique is the one I want to develop

This routine was devised by trainer Logan Hood and in some ways is similar to the ones he used to get in shape for the Transporter movies. What is apparent here is the intensity of each workout with a lot interval training mixed up with heavy resistance training done in circuit type fashion. This type of workout routines is not only to build muscle but torch body fat as well.

Short Circuit Workout on Monday

1) Use the rowing machine for 10 minutes.

2)In 10 minutes, complete as many rounds as possible of a 40kg rope pull (where a rope is attached to a weighted sled) and follow it with a 20m bear crawl. There is another way to perform this is you don't have a proper rope, and that is to use a tricep rope to perform 20 weighted bent over pulls and change hand position after 10 reps, then do another 10 Burpees.

3) Then spend another 10 minutes with the rower.

Tuesday: The Pushing Supersets

* Rowing Machines - Do a 5 minute warm-up.

2) Then perform seven squats, five press-ups and three pull-ups. Do this for 5 minutes and complete as many sets as possible.

3) Perform 4 sets of 5 reps each of a snatch grip dead lift. Note: After each set you should increase your weight by 5kg.

* Triset 1 - Incline DB Press, Standing Military Press and Tricep Skullcrushers: Do 4 rounds of this sequence, giving yourself 90-seconds rest between sets.

5) Triset 2 - Narrow grip press-ups, lateral raise, triceps extensions - Again 4 sets of 10 with a 90 second rest break between sets.

6) Perform 5x10 abdominal rollouts.

Wednesday - rest

Pulling Supersets on Thursday.

1) Warm up - Rower 5 minutes

* Pull-ups: do 3; Press-ups: do 5; Bodyweight Squats: do 7. Do as many rounds as you can in 5 minutes, just like before.

3) Bulgarian split squats with dumbbells - 3 sets of five each leg - increase weight 5kg each set.

* Superset - 10m Rope Climb (not using your feet); 10 Barbell Shrugs; and 10 Ex-bar Curls - Do this routine in 4 sets of 10 reps, and between each set take a 90-second break. Note: You can do Inverted Body Rows using an underhand grip and a straight body if you do not have a rope available for this exercise.

* Superset - Pullups: do 10; Incline Front Raises: do 10; Hammer Curls: do 10; and do 4 sets of these exercises in 10 reps, and between each set take a 90-second break.

6) Next will be five sets of 10 each hanging knee raises.

Friday - Intervals

You will do two 50m sprints to warm up your body.

In the cardio complex, you will perform the suicide run which is to run 10m, then back, then 20m, then back, then 30m, then back, then 40m, then back, then 50m, then back. Perform 5 rounds of this. Be sure to take a rest period between each round equal to 50% of the time that it took to complete the round.

80 metre kettlebell farmer's walk, followed by a 80m one-arm kettlebell overhead carry (switch arms at 40m), 80m tire drag (SUV or small truck).

Note: If you do not have the equipment mentioned above and are working out in a gym, here are some alternative exercises.

Run on the treadmill for 5 rounds of the following: 5 minute jogging warm up, 6 300-metre intervals as fast as possible, then walk for half the time this took to complete. Cool down with light jog for 5 mins

* Walking Lunges - Using Dumbbells with the heaviest weight possible, complete 40 of these, doing 20 on each leg.

30 Squats with one arm holding a Dumbbell at shoulder height. Note: You should switch arms after 15 reps. You should try to go as heavy with the weight as possible. Sixty squat thrusts will finish off your workout.

Saturday - rest

Sunday - Rest

So there you have it not easy. But if you really want workout routines to build muscle and burn fat, then these are the types that will help you to look like a Hollywood action film star. These are not for everybody and you need a huge amount of focus and motivation to go to the gym and work at this sort of intensity. These workouts are recommended for when you are preparing for an event or holiday in which you want to be in peak condition. Having a definite goal and deadline is probably the best way to ensure you are motivated enough to do the work and hit your target