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 The Troy Workout

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Pitchblue
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PostSubject: The Troy Workout   Fri Jul 05, 2013 5:47 pm

http://www.bradpittworkout.com/troy/the-epic-workout/

Chest:
Bench press - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Abs:
30 minutes straight until failure.
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PostSubject: Re: The Troy Workout   Fri Jul 05, 2013 7:58 pm

That's pretty nasty
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PostSubject: Re: The Troy Workout   Sat Jul 06, 2013 12:06 am

Gonna try it for 6 weeks or so
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PostSubject: Re: The Troy Workout   Tue Jul 16, 2013 2:27 am

First impressions, jesus christ is it a total muscular massacre. Once you get through week 1 and have all your weight set, week 2 will fuck you big time. I've gotten such bad pec cramps I thought I was going to kill myself to escape them after workouts. Just a shit ton of volume. I really do like the chest workout, I think the cable cross/dip/pullover combo might be my favorite yet.
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