Want Brad Pitt's Body in Fight Club, Snatch, or Troy?

Want side delts like Brad Pitt in Fight Club or Snatch. He was even bigger in the shoulders in Troy. Either way he worked his tail off to get delts like that. It's the side delts that add width to the shoulders, not the front delts. This is not an easy routine. There is workout weightlifting - 3 sets of 8-12 reps to failure on the last set and then there is bodybuilding weightlifting where you literally sculpt your own body. You cannot sculpt your body without enduring the pain of lactic acid buildup commonly known as "the burn". The burn is painful. Very painful. It is a temporary side effect of body sculpting. The most difficult part of doing a muscle searing bodybuilding workout is not lifting the weights. It's the pain, the burn, and most especially, the knowledge that in 90 seconds you will pick up that weight again and the pain will be back. But this will all be worth it. You will develope male fitness model type shoulders with definition to boot,

You do not need to do any anterior (front delt) work. You will get plenty enough of that from you incline benches and other compound exercises. You can add some rear delt work at the end if you wish. The best way to do rear delts is on a rear delt machine. It isolates the rear head as well as any free weight position. Here is The Brad Pitt Killer Side Delt Routine.

Exercise 1
Standing lateral raise with 3 additional drops sets. These lateral raises are done one arm at a time. They are done one arm at a time because it allows you to concentrate much better on form and focus and takes some of the momentum out of the equation. In your right hand, grab the heaviest dumbbell that you can handle for 12 reps in good form(meaning strict form for at least 11 of the twelve reps). Place your other hand on your hip. Now do 12 lateral raises. Start with the weight at your side and bring it up to slightly past shoulder level. Lower it under control. Keep you knees slightly bent, your arm should be almost straight but with a little bend in the elbow. Try not to bend your elbow much. When you raise the dumbbell to shoulder level keep your little pinky finger higher than your thumb to keep the emphasis on the side delt. Avoid using momentum. Keep your feet on the floor and do not raise up on your toes. When you've finished 12 in good form immediately pick up a dumbbell that is 5 pounds lighter and do 10 more. Immediately after the 10, pick up a weight that is 5 pounds lighter and do 8 more. Immediately after that pick up a weight that is 5 pounds lighter than that and do 8 more reps. Immediately after that pick up a weight that is 5 pounds heavier than that and do another final 8 reps. No more than 3 seconds between putting one weight down and starting with another. Now wait 90 seconds. No more, no less. At the end of your 90 second breather do the left arm. When those are done wait another 90 seconds and start the right arm again, the same way as the first time. You will be doing the sequence 3 times for each arm each time with a 90 second rest between sequences. If you cannot start each sequence with the same amount of weight each time it's o.k. for example to start the third sequence with a dumbbell that is 5 pounds lighter than the weight you used to start the first sequence. Form is more important, but the weight must be heavy enough so that you are struggling at the end with each dumbbell you pick up. This whole exercise should take about 20-22 minutes. It's better with a partner because it helps you to keep on going. Brad Pitt has a trainer. Rest three minutes before starting the next exercise.

Exercise 2
Standing tri-sets. Grab 2 dumbbells that you can lift for 10 lateral raises in good form with approach of failure on the 10th rep. Prepare a barbell with safety collars with a weight that you can do 10 barbell front raises with good form approaching failure on the 10th rep. The barbell front raise should be done with a shoulder width grip to keep the emphasis on your side delts. Get another set of dumbbells ready. You will be using these to do standing overhead presses. You will be standing, because doing dumbbell overhead presses while seated on a bench creates a tendency to lean back and puts the emphasis on the front delt. This we want to avoid. When you do the standing dumbbell overhead presses, keep your shoulders as far back as you comfortably can. Keep them back. Raise the dumbbells overhead in an arc so they meet as you raise them over your head. Pick a weight for these dumbbell overhead presses which approaches failure on the 10th rep. Now your all set up. Three minutes have passed since you've done your lateral raise drop sets. It's time to start. Do 10 lateral raises using both arms at the same time. Immediately after those pick up the barbell using the wide overhand grip and raise it under control to your shoulders 10 times. Immediately after this do 10 standing overhead dumbbell presses. Rest 90 seconds. Do the sequence 3 times. Rest 90 seconds and start exercise number 3.

Exercise 3
Standing Overhead Dumbbell Presses with 2 additional drop sets. Start with a heavy set of dumbbells that allows you to approach failure on the 6th rep. Immediately after finishing the 6th rep pick up a set of dumbbells that is 10 pounds lighter and do 8 reps. Immediately pick up a set of dumbbells that is 10 pounds lighter and do 10 reps. Rest 90 seconds. Complete the sequence 3 times. Keep the elbows back. Focus on the side delts.

Do the routine once a week only. It is o.k. to train traps as well in the same workout. This is a very structured delt workout which is what most guys including myself need to get those delts growing quickly. You will see results in 3 or 4 workouts.