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Bradpitt Troy Workout

This document provides a 5-day workout plan focused on upper and lower body splits. Each day targets a specific body part through a series of exercises with recommended sets and reps. The plan is described as intermediate to advanced and not recommended for beginners. It includes exercises like chest presses, rows, curls, squats, and more using dumbbells, barbells, cables and machines. Warm up and cool down stretches are also recommended before and after workouts.

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Mc Candari Tabuna
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3K views1 page

Bradpitt Troy Workout

This document provides a 5-day workout plan focused on upper and lower body splits. Each day targets a specific body part through a series of exercises with recommended sets and reps. The plan is described as intermediate to advanced and not recommended for beginners. It includes exercises like chest presses, rows, curls, squats, and more using dumbbells, barbells, cables and machines. Warm up and cool down stretches are also recommended before and after workouts.

Uploaded by

Mc Candari Tabuna
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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train like

BRAD PITT
T R O Y tr a i n i n g p l a n

NOTE: THIS IS AN INTERMEDIATE TO ADVANCED LEVEL WORKOUT.


IT’S NOT RECOMMENDED FOR BEGINNERS

Warm Up

5-10 MINUTES MODERATE INTENSITY CARDIO


WORLDS GREATEST STRETCH X 10 REPS PER SIDE
DOWNWARD DOG INTO PLANK X 10 REPS
ARM CIRCLES X 20 REPS
BEAR CRAWL X 30 STEPS
DOWNWARD DOG INTO PLANK X 10 REPS

day 1 | UPPER BODY day 4 | lower BODY

1. DUMBBELL CHEST PRESS 3 SETS OF 8-12 REPS 1. HACK SQUAT OR LEG PRESS 4 SETS OF 8-12 REPS

2. LAT PULL DOWN 4 SETS OF 8-12 REPS 2. DUMBBELL REAR DEADLIFTS 4 SETS OF 8-12 REPS

3. BARBELL CURLS 4 SETS OF 8-10 REPS 3. STEP UPS 4 SETS OF 10-12 REPS
PER SIDE
4. TRICEP CABLE PUSH DOWNS 4 SETS OF 8-12 REPS
4. LEG PRESS STRAIGHT 4 SETS OF 15-20 REPS
5. SEATED REAR DELT ROWS 3 SETS OF 12-15 REPS LEG CALF RAISES

6. CABLE PEC FLYS 3 SETS OF 8-12 REPS

7. DUMBBELL LATERAL RAISES 4 SETS OF 15-20 REPS day 5 | upper BODY

1. DUMBBELL CHEST PRESS 3 SETS OF 8-12 REPS

2. LAT PULL DOWN 4 SETS OF 8-12 REPS


day 2 | lower BODY
3. BARBELL CURLS 4 SETS OF 8-10 REPS
1. HACK SQUAT OR LEG PRESS 4 SETS OF 8-12 REPS
4. TRICEP CABLE PUSH DOWNS 4 SETS OF 8-12 REPS
2. DUMBBELL REAR DEADLIFTS 4 SETS OF 8-12 REPS
5. SEATED REAR DELT ROWS 3 SETS OF 12-15 REPS
3. STEP UPS 4 SETS OF 10-12 REPS
PER SIDE 6. CABLE PEC FLYS 3 SETS OF 8-12 REPS

4. LEG PRESS STRAIGHT 4 SETS OF 15-20 REPS 7. DUMBBELL LATERAL RAISES 4 SETS OF 15-20 REPS
LEG CALF RAISES

day 3 | upper BODY

1. INCLINE DUMBBELL PRESS 3 SETS OF 8-12 REPS

2. SINGLE ARM DUMBBELL ROW 4 SETS OF 8-12 REPS


PER SIDE

3. INCLINE DUMBBELL CURLS 4 SETS OF 8-12 REPS

4 OVERHEAD TRICEP EXTENSIONS 4 SETS OF 10-12 REPS


SINGLE ARM PER SIDE

5. REVERSE FLYS 3 SETS OF 12-15 REPS

6. CABLE PEC FLYS 3 SETS OF 8-12 REPS

7. DUMBBELL LATERAL RAISES 4 SETS OF 15-20 REPS

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