Charlie Sheen

I am probably not the only one who was surprised to see Charlie Sheen's physique in Hot Shots. The actor's goal was to resemble Stallone in Rambo II and III -- no small feat, since both actors have a different frame and Charlie is not known for being muscular, nor disciplined for that matter. He still managed to muster enough determination (with the help of the late K.R. "Panther" Thomas) to follow this cross-training routine, six days a week for five weeks:

Morning
Sheen would get up at 5am and run three to four miles, then have a protein shake for breakfast. Next came 90 minutes of martial arts training -- Chinese wushu and Chinese boxing -- followed by a 30-minute rest. Finally, he would end the morning with 90 minutes to two hours of basic weight training.

Afternoon
Lunch was typically made up of broiled fish or chicken and steamed vegetables, followed by a massage and whirlpool (damn celebrities...). After that, he had one more hour of martial arts -- he was preparing for the opening fight scene in Hot Shots. Another 30 minutes of rest followed, then 90 minutes of yoga.

Finally, he did another hour and a half of weight training, so in a sense he also had a double split bodybuilding cycle like Stallone. Dinner was a lighter version of lunch and he was in bed by 9:30 or 10pm.

Shaquille O'Neal

Shaq is definitely a celebrity; he can slam-dunk, dance, rap, even act... well, maybe not the last three, but he sure knows how to turn up the heat on the court. Since his style is mostly a physical, up-close kind of basketball, Shaq needs to be physically fit to pummel his competition. Unlike past basketball stars like Larry Bird or Wilt Chamberlain, today's basketball athlete needs to hit the gym, and here is how Shaquille O'Neal did it in 1999.

Legs
Leg Press: 2 warm-up sets of 20-15 reps, then 3 sets of 12-6 reps
Step-Ups: 3 sets, 8-10 reps
One-Legged Press: 3 sets, 8 reps

Calves
Seated calf-raise: 3 sets, 12 reps
Leg press calf-raise: 3 sets, 12 reps
Standing calf-raise: 3 sets, 12 reps

Chest
Dumbbell bench press: 3 sets, 6-12 reps
Dumbbell incline press: 3 sets, 6-12 reps
Dumbbell flyes: 3 sets, 6-12 reps

Lats
Cable pull-downs: 3 sets, 6-12 reps
Dumbbell or machine rows: 3 sets, 6-12 reps
Pull-ups: 3 sets, 6-12 reps

Biceps
Barbell curls: 3 sets, 6-12 reps
Dumbbell curls: 3 sets, 6-12 reps

Triceps
Triceps cable push-downs: 3 sets, 6-12 reps
Lying triceps extensions: 3 sets, 6-12 reps
Machine dips: 3 sets, 6-12 reps

Delts
Dumbbell military press: 3 sets, 6-12 reps

OR

Single arm military press: 3 sets, 6-12reps
Front dumbbell raises: 3 sets, 8-12 reps
Lateral dumbbell raises: 3 sets, 8-12 reps
Rear delt dumbbell raises: 3 sets, 8-12 reps

Summary

As you can see, some of the celebrity exercises can't fit into the schedule of the common working man. Few can find the time to have Stallone or Sheen's regimen, but it is still nice to see what they did to get in such shape. Whether you are wiry (Bruce Lee), chunky (Shaq), thin (Sly), or just plain average (Sheen), there are exercises out there that will suit your frame. Find the one that suits your schedule and body structure, and stick to it.