Written By: Nirmalya Dutta | Updated : July 16, 2014 5:07 PM IST
You're not your job. You're not how much money you have in the bank. You're not the car you drive. You're not the contents of your wallet. You're not your fucking khakis. You're the all-singing, all-dancing crap of the world. Tyler Durden
While Brad Pitt was a Hollywood heartthrob long before Fight Club came out, it was this movie that gave him legendary status among the youth as an icon of rebellion. And it also gave him legendary status with fitness enthusiasts as Brad Pitt sported an envious not too big, not too small physique with just the right amount of muscle. Voted the greatest movie character by EmpireOnline.com, Durden probably encompasses Bond s men want to be him, women want to be with him more than 007 himself. EmpireOnline described him saying: He's a rock star god, a natural-born leader, a trend-setter. He is unrestrained id, he is a monster, he is the very image of modern man (or at least how modern man would like to see himself). He looks like what you want to like, he f**ks like you want to f**k, and he is an utterly indelible creation.
While it might be impossible to replicate Tyler s sense of rebellion, his physique is one we can try and achieve. Here s a peek at the Brad Pitt Fight Club Workout:
You should however remember that Pitt s a natural ectomorph and he is genetically geared to lose weight which explains how he could maintain single-digit body fat percentages but remember this regime is not for everyone. It s rough, it s tough but it will certainly make you a worthy member of Fight Club.
Note: Each exercise has to be done for three sets of 15 reps with weights that make you feel fatigued in the last set:
Monday Chest
The first day starts off with a chest workout. Brad Pitt would warm up with 25 push-ups and then do three sets of bench presses on the Smith Machine followed by incline presses and then do chest flyes on a pec deck.
Tips: Make sure you re doing 15 sets with heavy weights, there s no point doing these exercises with lighter weights if you re not fatiguing your muscles.
Tuesday Back
The next day sees you warming up with 5 pull-ups followed by three sets of seated rows, lat pull downs and T-bar rows.
Wednesday - Shoulders
Wednesdays would be dedicated to shoulders and he d do three sets each of Arnold Dumbbell Presses (shoulder presses but with the palm facing inwards when starting and ending), dumbbell side lateral raises and front dumbbell raises.
Thursday (Arms)
Finally, arms day will see you do doing biceps curls on the Smith machine, EZ cable curls, hammer curls and triceps push downs.
Friday (Cardio)
Friday would be cardio day with about 45 minutes at 65-75% of your maximum heart rate.
Saturday/Sunday Rest
Note: This is not a workout for someone who s looking to suddenly make a huge transformation or burn body fat but for someone who already has an enviable physique and would like to tweak it to look perfect. Also, average guys would need to do a lot more cardio to bring down their body fat percentage. Try it out and let us know what you think, just don t start Project Mayhem!
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