Ok ok I promise! This will be my last blog entry for Monday! Hahaha after this I’ll hit the books again. I can’t help it, once I blog, I wanna blog some more …
The question all guys have, when they see a good looking guy is “Can I look anything like that?”. Well I have such thoughts in a non-gay way lah always, may it be Brad Pitt, Matthew Conaughey, Aaron Aziz, Jude Law or Utt. I have to admit, genetics plays a big part of how you’re made up and what you can do, but it’s still not all of it. But with hard work you can still work towards similar results … well close looking to some of these good looking celebrities.
For example, I came across Brad Pitt training regime for his movie Troy. Well if you were to follow this workout, you’ll have similar result close to Brad Pitt’s body in no time. Well however sad to day, not the face la! Haha. That one I cannot help.
Here is his workout, which are broken down into 2 phases:
Phase 1: Bulking
Day 1: Upper Chest/ Shoulders, Triceps, Abs
3 sets x 10 reps Inclined Dumbbell Press
2 sets x 10 reps Military Press
2 sets x 12 reps Arnold Press
2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)
2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)
2 sets x 8 reps skull crushersDay 2: Back/Traps/Biceps
3 sets x 12 reps Pullups
3 sets x 10 reps seated rows
3 sets x 10 reps upright rows
2 sets x 15 reps dumbbell shrugs
3 sets x 10 reps preacher curlsDay 3: Cardio
30 minutes running at moderate paceDay 4: Shoulders/ Upper Chest
2 sets x 10 reps Military Press
2 sets x 12 reps Arnold Press
2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)
2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)
3 sets x 10 reps Inclined Dumbbell PressDay 5: Back/Cardio
3 sets x 12 reps Pullups
3 sets x 10 reps seated rows
3 sets x 10 reps upright rows
2 sets x 15 reps dumbbell shrugs
30 minutes running at moderate paceDay 6: Cardio (note if you want the weekend off do this cardio on day 2)
30 minutes running at moderate pace.Day 7:
Rest
My opinion on Phase 1 is that Brad Pitt workout pathetically lacks leg strength workout. Cardio is good but it’s still not enough to build leg muscle. Unlike normal people, Brad Pitt is genetically predisposed with good genes, wide shoulder, lean abs, hardened legs, thus he skips the leg part. For the rest, please add a leg routine in there in Phase 1.
Phase 2: Cutting (‘hardening’)
Day 1: Shoulders/Upper Chest
2 sets x 6 reps Military Press
2 sets x 8 reps Arnold Press
2 sets x 8 reps dumbbell flys (make sure your arms are bent slightly)
2 sets x 10 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)
3 sets x 10 reps Inclined Dumbbell PressDay 2:
Part 1:
Perform these exercises in succession, then rest for 30 seconds. Repeat this until you can’t anymore. Note that I say ½ max for each exercise. This means that before you start this phase you need to find out the maximum number of each exercise you can do, and then do half as many in this routine. Eventually you will need to increase the amount because your endurance will improve.
½ max Pushups
½ max Pull ups
½ max Sit ups
½ max Triangular pushups
30 seconds restPart 2:
20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.
30 seconds sprint (run as fast as you can for 30 seconds)
1 minute restDay 3:
Part 1:
30 minutes running at a moderate pace.Part 2:
20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.
30 seconds sprint (run as fast as you can for 30 seconds)
1 minute restDay 4: Back/Traps/Biceps
3 sets x 12 reps Pullups
3 sets x 10 reps seated rows
3 sets x 10 reps upright rows
2 sets x 15 reps dumbbell shrugs
3 sets x 10 reps preacher curlsDay 5: Cardio
1 hour of running at a moderate paceDay 6:
Perform the same workout as Day 2. Don’t do the sprints if you feel very worn out.Day 7:
RestNote for this workout if you start to feel burned out cut out Day 4 or Day 5 until you feel better.
As for phase 2, as you can see, Brad has stepped up the cardio level so as to cut down on his fat level, to look lean. Also the workout are more specific and target the muscle group. Now you’ll get eye popping lean muscles with these workout. Try it :-)
Follow the program closely and the end result will be satisfying! My current body fat at all time low of 9% weigh in at 62kg! Lost a kilo this month but the lean muscle growth is encouraging, woohoo. I do recommend PVL Nutrients Whey Maxx. But be prepared for some work and pain to get some gain. Hey that rhymes!
tho i s’pose dis is a mostly guys’ entry, but
u noe i like it.
:)
who doesn’t … any mention of brad pitt, girls eye lite up!
Haiyahhhh
Brad Pitt is without a doubt, a guaranteed eye-opener.
But you noe i like it for another reason lorhh! Dis fitness-schmitness thingy~
N yeah, mayb a workout to look like that Pussycat Doll’s frontlady?
Whoa yeaahhh……
;)
Yeah hi5 on fitness
I’ll keep on a lookout for ladies workouts
Still running at 4am?
Arrrgh… i dun think im able to get that kinda bod.
Sha, train me can? LOL~
It’s possible bro. Trust me, coming from a fat slob myself once. You just have find the right intensity of workout nor the timely frequency of your training regime
maybe after i grad … more time
for now you can correspond with me on your training workout, i’ll advise what i can :-)
is there a workout made for girls???????????????
Next blog entry, i’ll do so ok
Thanks for reminding me, i’ve ladies readers :-)
or the above workout, you can tweak abit. less rep, less weight, less intensity
Sha, in the grayscale pic is that your pecs? yummy!
haha … eh I tot ur bf is bodybuilder? mine is small stuff la compared to his. I don’t intend to be big, just lean
Whoaa dude, Brad Pitt? Bet girls will love me to death hehe
Yeah do update me on your results ok
wah sha! my my your blog has grown! have dropped by a once in a while, but i just realised how your blog has grown from when we first linked our blogs up ;) Keep up the good work sha and study hard!
We have linked up for quite sometime back eh … how many years back ah
i still remember your photoshop gfx guide! Make some more la
No la, my blog ok ok avg la.
Bon voyage for Japan. Nippon!
oh no i dont want to look like him…. i tak nak muka sama cam lelaki.. kalau angelina jolie ok jugak!!!
That one maybe you can ask Auntie Sha?
Wahh.. Got any training regime for skinny men to bulk up?!
And I didn’t know they got such training for specific celebs? Anyhow on behalf of my wife, after I bulk up, could you pass me a Jude Law training regime. That will bring a happy face on her I’m sure!
No i dun have bro … i never did really have the need to bulk up anyway
i think you should know right, weight gainer is the way to go plus weights (slow movement + few reps)
I’ll try to look out for jude law program
Check this out: 4 years of persistant traning
wow! such transformation!
Yeah! But I dun like the later years where he bulk up too much.
i think he want to grow some more mass then do the cutting phase