Monday – Chest
3 sets– 75 push ups
3 sets – bench press – 25, 15, 8 reps (165, 195, 225)
3 sets – nautilus press (80, 100, 130)
3 sets – incline press (80, 100, 130)
3 sets – pec deck machine (60, 70, 80)
Tuesday – Back
3 sets– 25 pull ups
3 sets – seated rows (75, 80, 85)
3 sets – lat pull downs (135, 150, 165)
3 sets – t bar rows (80, 95, 110)
Wednesday – Shoulders
3 sets – arnold press (55, 55, 55)
3 sets – laterals (30, 30, 30)
3 sets – front raises (25, 25, 25)
Thursday – Biceps & Triceps
3 sets – preacher curl machine (60, 80, 95)
3 sets – ez curls cable (50, 65, 80)
3 sets – hammer curls (30, 45, 55)
3 sets – push downs (70, 85, 100)
Friday – Cardio
Treadmill – 60 minutes at 80-90% MHR
Saturday – Cardio
Treadmill – 60 minutes at 80-90% MHR
Sunday – Rest
50 reps – Sleeping with models and hottest women in Hollywood :P
THE DIET
Breakfast:
6 eggs, 6 whites, 7 yellow and 75g of oatmeal with raisins. Occasionally Pitt would replace the eggs with a Protein Shake if his schedule was tight.
Midmorning snack:
Tinned Tuna in Wholewheat Pitta Breads
Lunch:
2 x Chicken Breasts, 75-100g Brown Rice or Pasta and green veggies
Mid-afternoon snack [Pre-Workout]:
protein bar or Whey Protein Shake and a Banana
Post Workout:
Whey Protein Shake and a Banana
Dinner:
Grilled fish or chicken, brown rice or pasta, vegetables, and salad.
Evening Snack:
Casein Protein Shake Protein shake or Low Fat Cottage Cheese (Slow Release Protein)
Friday, July 23, 2010
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