Brad Pitt’s Workout Routine for Troy

Chest:

• Bench press – 5 sets, 6-10 reps
• Incline bench press – 6 sets, 6-10 reps
• Cable crossovers – 6 sets, 10-12 reps
• Dips – 5 sets, to failure
• Dumbbell pullovers – 5 sets, 10-12 reps

Back:

• Front wide-grip chin-ups – 6 sets, to failure
• T-bar rows – 5 sets, 6-10 reps
• Seated pulley rows – 6 sets, 6-10 reps
• Straight-leg deadlifts – 6 sets, 15 reps

Legs:

• Squats – 6 sets, 8-12 reps
• Leg presses – 6 sets, 8-12 reps
• Leg extensions – 6 sets, 12-15 reps
• Barbell lunges – 5 sets, 15 reps

Calves:

• Standing calf raises -10 sets, 10 reps
• Seated calf raises – 8 sets, 15 reps
• One-legged calf raises (holding dumbbells) – 6 sets,12 reps

Forearms:

• Wrist curls (forearms on knees) – 4 sets, 10 reps
• Reverse barbell curls – 4 sets, 8 reps
• Wright roller machine – to failure

Biceps:

• Barbell curls – 6 sets, 6-10 reps
• Seated dumbbell curls – 6 sets, 6-10 reps
• Dumbbell concentration curls – 6 sets, 6-10 reps

Triceps:

• Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps
• Pushdowns (exterior head) – 6 sets, 6-10 reps
• Barbell French presses (interior head) – 6 sets, 6-10 reps
• One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps

Shoulders:

• Seated barbell presses – 6 sets, 6-10 reps
• Lateral raises (standing) – 6 sets, 6-10 reps
• Rear-delt lateral raises – 5 sets, 6-10 reps
• Cable lateral raises – 5 sets, 10-12 reps

Abs:
30 minutes straight abs workouts until failure.

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