Tuesday, January 13, 2009

Brad Pitt Fight Club Workout Plan

After Fight Club was released, Brad Pitt became the envy of a great number of men. His tight, muscular body was coveted, and many people sought a workout that would produce similar results. His workout was characterized by beating one muscle group up each day, then giving it the rest of the week to recover. This is very beneficial for adding muscle mass, as muscles grow during rest periods and not during the actual time in the gym.

In order to promote growth, though, you have to give your muscles a reason to grow stronger, and annihilating one group per day with numerous sets and exercises will do the trick.

Finally, at the end of the week, he finished off with a good cardio workout. This put his body in fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiseled look.

Here are the exercises that made up his workout. Perform 3 sets of each exercise, taking approximately 60 seconds to rest between each set. Use a weight that is challenging enough that you can successfully complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep. However, it must still be light enough for you to maintain proper form.

Monday -- Chest
25 pushups
Nautilus chest press
Nautilus incline press
Pec deck machine (chest fly)

Tuesday -- Back
5 pullups
Seated rows
Lat pulldowns
T-bar rows

Wednesday -- Shoulders
Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
Lateral raises
Front raises

Thursday -- Biceps/Triceps
Nautilus curl machine
EZ cable curls
Hammer curls
Tricep pushdowns

Friday -- Cardio
Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate

Saturday/Sunday -- Rest


Author: Jeff Bayer

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