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Fight Club Work Out Plan

Sailun Tires

In order to get that muscular and shredded look for the movie “Fight Club”, Brad used an intense workout routine for amazing results. His workout was characterized by focusing on one muscle group up each day, then giving it the rest of the week to recover. This is very beneficial for adding muscle mass fast, because muscles grow during rest periods and not during the actual time in the gym.

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. He performed 3 sets, taking approximately 60 seconds to rest between each set. Also, he used a weight that is challenging enough that to complete 15 reps (with the exception of pushups and pullups), but be fatigued on the last rep.  Remember, proper form is a must!

Monday – Chest
3 – 75 push ups
3 – bench press 165,195,225
(25, 15, 8 reps)
3 – nautilus press 80,100,130
3 – incline press 80,100,130
3 – pec deck machine 60,70,80

Tuesday – Back
3 – 25 pull ups
3 – seated rows 75,80,85
3 – lat pull downs 135,150,165
3 – t bar rows 80,95,110

Wednesday – Shoulders
3 – arnold press 55,55,55
3 – laterals 30,30,30
3 – front raises 25,25,25

Thursday – Biceps & Triceps
3 – preacher curl machine 60,80,95
3 – ez curls cable 50,65,80
3 – hammer curls 30,45,55
3 – push downs 70,85,100

Treadmill 60 minutes 80-90% MHR

Treadmill 60 minutes 80-90% MHR

Rest Day

Reps Range From 15-25 reps on all exercises and weight is in lbs


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