Sunday, 2 July 2017

Batista Workout Plan, Height, Weight and Physique

Batista nicknamed as "The Animal" is a proffessional wrestler, former bodybuilder , Movie star and MMA Wrestler. Batista became popular during his run with WWE. His full name is David Michael Bautista Jr. He was born in 18 january 1969. He has worked in many Hollywood blockbusters like Riddick , The Man with the Iron Fists , Spectre , Guardians of the Galaxy , and L.A. Slasher .Not many people know that batista is also a Brazilian Jiu Jitsu practitioner.

He is a 4-time World Heavyweight Champion and 2-time WWE Champion.

Batista Body Stats
▪Height: 1.96 m (6 feet 5 inches)
▪Weight : 278 lbs (126 kg)
▪Chest : 55 inches
▪Waist : 36 inches
▪Biceps : 20 inches
▪Calves: 16 inches
▪Thighs: 28 inches

Batista Monday Workout Schedule
calves and thighs

▪Seated and Standing Calf Raises
3-4 sets/10-15 reps
▪Seated, Standing, and Lying Leg Curls
3-4 sets/10-15 reps
▪Hack Squats
2-3 sets/10-15 reps
▪Leg Extensions 
3-4 sets/10-15 reps
▪Leg Presses 
2-3 sets/10-15 reps

Batista Tuesday Workout Schedule
Rest
Batista Wednesday Workout Schedule 
(Back and shoulders)


▪Front and Rear Pull-downs
3-4 sets/10-15 reps
▪Seated Cable Rows 
2-3 sets/10-15 reps
▪Lateral Raises
3-4 sets/10-15 reps
▪Barbell Behind-the-Neck-Press
3-4 sets/10-15 reps
▪Bent Laterals 
2-3 sets/10-15 reps
▪Dumbbell Shrugs 
3-4 sets/10-15 reps

Batista Thursday Workout Schedule
Rest

Batista Friday Workout Schedule
Chest and Arms

▪Incline Bench Press 
3-4 sets/10-15 reps
▪Dumbbell Bench Press 
3-4 sets/10-15 reps
▪Cable Crossovers 
2-3 sets/10-15 reps
▪Dumbbell Curls 
3-4 sets/10-15 reps
▪Preacher Curls 
3-4 sets/10-15 reps
▪Triceps Presses 
3-4 sets/10-15 reps
▪Triceps Extensions 2-3 sets/10-15 reps
▪Normal and Reverse Wrist Curls
3-4 sets/10-15 reps
▪Hanging Leg Raises 
3-4 sets/10-15 reps
▪Crunches 
2-3 sets/10-15 reps

Batista Saturday Workout Schedule
REST

Batista Sunday Workout Schedule
Rest


Dave Batista's Diet

▪His diet includes egg whites, oatmeal, fish, baked potato, grilled chicken, brown rice, pork, tuna, salad, peas, green beans, whey
protein, cottage cheese, and plenty of water.
▪Protein supplement called Isobolic.
▪Low-fat diet consisting of large amounts of protein.

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Wednesday, 21 June 2017

Seth Rollins Workout Plan, Height, Weight and Physique

Seth Rollins is an American professional wrestler plus an actor working for WWE. 

His real name is Colby Daniel Lopez. WWE sent him to its developmental territory Florida after signing and there he became the first  FCW Grand Slam Champion .

He also became the first NXT champion after FCW was changed to NXT.

He is most popularly known as member of shield which also includes Roman reigns and DeN Ambrose.

Seth Rollins Aaccomplishments and Championships

▪2 time WWE World Heavyweight
Champion , 
▪a one-time United States Champion , 
▪a one-time WWE Tag Team Champion (with Roman Reigns), 
▪the 2014 Money in the Bank winner, and ▪2015 Superstar of the Year .
▪Ring of Honor Champion (1 time).

Physical stats of Seth Rollins

Height: 6 ft '1 inch
Weight: 98 kgs
Chest: 45 Inches
Waist: 35 Inches
Biceps: 19 Inches

Seth Rollins Workout Routine
Seth rollins workouts only 5 days a week, Wednesday and Sunday are his rest days.

Seth rollins starts his workout with a dynamic warmup which include
▪JUMPING JACKS x 10 REPS
▪GATE SWING X 10 REPS
▪BODYWEIGHT SQUAT X 10 REPS
▪SIDE LUNGE X 10 REPS (EACH SIDE)
▪LUNGE AND ROTATE X 10 REPS (EACH SIDE)
▪ REVERSE LUNGE AND REACH OVER TOP X 5 REPS (EACH SIDE)
▪ POGO HOP X 10 REPS
▪ SEAL JACK X 10 REPS
▪ CARIOCA X 10 YDS
▪LIZARD CRAWL X 10 (EACH SIDE)
▪SKIPPING FORWARD X 10 YDS
▪SKIPPING BACKWARDS X 10 YDS
▪FRANKENSTEIN WALKS X 10 YDS
▪FRANKENSTEIN SKIPS X 10 YDS
▪INCHWORM X 5-10
▪HIP SWING X 10 (EACH LEG)

Monday workout plan

▪PRACTICE SKILL WORK FOR 15 MIN.
▪HANDSTAND PUSH-UPS
▪MUSCLE UPS
▪KNEES-TO-ELBOWS
▪MAIN LIFT
▪MILITARY PRESS 3 sets 6 reps
▪METCON
▪FULL SQUAT SNATCHES 9-7-5
▪BAR MUSCLE UPS 9-7-5

Tuesday workout plan

▪ TRIPOD TUCK TO HEADSTAND
▪TRIPOD STRADDLE TO HEADSTAND
▪TRIPOD PIKE TO HEADSTAND
▪ MAIN LIFT
▪CLEAN & JERK 6 X 3
▪ METCON

Wednesday workout plan

Rest
Thursday workout plan
▪L-SIT
▪PARALLETTE PUSHUPS
▪HANDSTAND WALKS
▪MAIN LIFT
▪FRONT SQUAT 6 X 3
▪METCON
▪50 BOX JUMP, 24 INCH BOX
▪50 JUMPING PULL-UPS
▪50 KETTLEBELL SWINGS, 1 POOD
▪WALKING LUNGE, 50 STEPS
▪50 KNEES TO ELBOWS
▪50 PUSH PRESS, 45 POUNDS
▪50 BACK EXTENSIONS
▪50 WALL BALL SHOTS, 20 LB BALL
▪50 BURPEES
▪50 DOUBLE UNDERS

Friday workout plan
▪BOX JUMP
▪HOLLOW BODY
▪STRICT PULL UP
▪MAIN LIFT
▪POWER SNATCH 6 X 3
▪METCON
▪7 MUSCLE-UPS
▪21 BURPEES

Saturday workout plan
ROW 5000 METERS FOR TIME

Sunday workout plan
Rest
Seth Rollins workout chart

Tuesday, 20 June 2017

Roman Reigns Workout Plan, Height, Weight and Physique

Roman Reigns an American proffessional  wretler born on 25th of May 1985. 

His original name is Leati Joseph " Joe " AnoaŹ»i. His Workout Routine or Workout Plan is on 6 days of week. Roman reigns is former professional Canadian football player, and the member of Anoa family. Roman Reigns pursued his career in professional wrestling and joined WWE in 2010. Roman reigns joined the wwe mainstream roster as sheild on November 2012 with Seth Rollins and Dean Ambrose. Roman Reigns was also 2015 Royal rumble winner. 
Roman Reigns is also blamed for undertakers retirement. 

Roman reigns Height and weight (Physique)

His height is 6 ft 3 in (1.91 m) and weight is 265 lb (120 kg).

Roman reigns Acomplishments
Reigns is a 3 time WWE World Heavyweight Champion, 1 time WWE United States Championship, 1 time royal rumble winner and one time wwe tag team champion with his former friend of the sheild Seth Rollins.

Roman Reigns Workout Plan

Monday Workout Routine

▪Squats: 2 sets with 12 reps 
▪Leg Presses: 4 sets with 12 reps
▪Walking lunges: 2 sets - 100 yards
▪Stiff-leg Dead-lifts: 3 sets with 12 reps
▪Seated Leg Curls: 3 sets with 12 reps

Tuesday Workout Routine

▪Dead-lifts: 4 sets with 6-12 reps
▪Barbell Rows: 3 sets with 10-12 reps
▪T-bar Rows: 4-10 sets with 12 reps
▪One-arm Dumbbell Rows: 3 sets with 10-12 reps
▪Barbell Curls: 4 with 12 reps
▪Seated Alternate Dumbbell Curls: 1 set with 12 reps
▪Cambered-bar Preacher Curls: 1 set with 12 reps
▪Standing Cable Curls: 1 set 12 reps
▪Military Presses: 4 sets with 10-12 reps
▪Seated Dumbbell Presses: 4 sets with 10-12 reps
▪Front Dumbbell Presses: 4 sets with 12 reps

Wednesday workout exercises
▪Leg Extensions: 4 sets with 30 reps
▪Front Squats: 4 sets with 12-15 reps
▪Hack Squats: 3 sets with 12 reps
▪Standing Leg Curls: 3 sets with 12-15 reps
▪Lying Leg Curls: 3 sets with 12 reps

Thursday Workout Routine
▪Decline Dumbbell Presses: 3 sets with 12 reps
▪Lying Cambered-bar Extensions: 4 sets with 12 reps
▪Machine Dips: 4 sets with 12 reps
▪Seated Cambered-bar Extensions: 4 sets with 12 reps
▪Incline Dumbbell Presses: 4 sets with 12 reps
▪Decline Barbell Presses: 3 sets with 12 reps
▪Incline Dumbbell Flyes: 3 sets with 12 reps

Friday Workout Routine

▪Leg Extensions: 4 sets with 30 reps
▪Front Squats: 4 sets with 12-15 reps
▪Hack Squats: 3 sets with 12 reps
▪Standing Leg Curls: 3 sets with 12-15 reps
▪Lying Leg Curls: 3 sets with 12 reps

Saturday Workout Exercises
▪Cardio Exercise, 
▪jogging, 
▪abs workout 
▪superset of biceps
▪triceps exercises.

Roman reigns prefers to take Rest on Sunday.

Wednesday, 7 June 2017

5 Tips For the Best Chest Workout


Let us Face it Most of the guys want a well developed Muscular chest. You are also one among them. 

So how do we get a great chest?

Answer is simple by Following the best chest workouts.

This workout should be one which focuses on developing both the good size and good shape.

What are the fundamental Chest Exercises?

You should know this, For the overall development of chest we have to do two kinds of movements .
1.PRESSES
2. FLYES

These movements will help you to get a well developed chest but these have to be done at different angles.

Below we will show you a sample workout for beginners.

Beginner Chest Workouts
First thing the beginners should do is to Gain muscle mass for their chest before trying to add shape and definition.

So your first priority should be Bench Press, Incline Bench Press and Dumbbell Flyes.

Let us take a Look at a Sample for Beginner's Chest Workout


Workout no. 1

1. Bench Press 
2 sets of 15 reps each for warm up, 
4 heavy sets of not more than 10,8,6 and 4 reps. Use heaviest weight possible and a helper.
2. Incline Bench Press - 3 Heavy sets of 8,6 and 4 reps
3. Dumbbells Flyes - 4 sets of 10,8,6 and 4 reps.
Workout # 2

Bench Press - 2 warm up sets, 5 heavy sets with 10,8,6,4 and 2 reps

Dumbbell Flyes  - 4 sets of 10,8,6 and 4 reps.
Pullovers - 3 sets of 10,8,6 reps.

Workout # 3

 Bench press- 2 warm up sets, 4 Heavy sets of 10,8,6 and 4 reps
Incline Bench Press - 4 heavy sets of10,8,6 and 4 reps
Machine Flyes - 4 sets of 10,8,6 and 4 reps


Five Tips For Every Chest Workout

1.  Warm up well . 

2. Always Focus on size first and definition or shape at last

3. Wide movement range
The greater the range of motion, the better the results. Dumbbell presses and Flyes are absolutely crucial for maximum growth.
4. Stretching the Chest Muscles between heavy training sets will help enormously. Never neglect the importance of this

5. Never perform triceps exercises before working your chest. Tired triceps will give up before chest muscles, therefore chest muscles will be not optimally trained.
By following this advice you will be well on your way to gaining an impressive chest.

Tuesday, 6 June 2017

Finn Balor Gym Exercises and Workout Routine

The 3 times IWGP Junior Heavyweight champion and 6 times IWGP Junior Heavyweight Tag Team Champion, 1 time NXT Champion and 1 time wwe universal champion Finn Balor Is an Irish Professional wrestler who is currently signed in wwe.
In a recent magzine interview, Finn balor said that he does workout for full 6 days and takes proper care of what he eats. His workout includes cardio, weight lifting, treadmill and some fitness exercises. So Let us Take a Look at his daily Workout Routine.

Finn Balor Arms Workout Routine- Monday


  1. Alternating Dumbbell Curls: 5 sets with 20, 15, 12, 10, 8 reps
  2. Preacher Machine Curls: 4 sets with 20, 15, 12, 10 reps
  3. Cable Triceps Extensions: 5 sets with 20, 15, 12, 10, 8 reps
  4. Overhead Cable Extensions: 4 sets with 12, 10, 8, 20 reps
  5. One Arm Reverse grip Triceps Extensions: 2 sets with 12 reps

Finn Balor Chest Workout Routine- Tuesday

  1. Cable Crossover: 4 sets with 12 reps
  2. Inclined Dumbbell Press: 5 sets with 15, 12, 10, 8, 6 reps
  3. Dumbbell Bench Press: 5 sets with 15, 12, 10, 8, 6 reps
  4. Push-ups: 4 sets with 12 reps


Finn Balor  Legs Workout Routine- Wednesday

  1. Leg Press: 4 sets with 25, 20, 15, 10 reps
  2. Smith Machine Lunge: 4 sets with 10 reps
  3. Lying Leg Curl: 4 sets with 20, 15, 12, 8 reps
  4. Standing Calf Raise: 5 sets with 10 reps


Finn Balor  Shoulder Workout Routine- Thursday

  1. Seated Military Press Machine: 4-5 sets with 20-25 reps
  2. Dumbbell Lateral Raise: 3 sets with 10-15 reps each
  3. Four Way Neck Machine: 4 sets with 10 reps
  4. Rear Delts Cable Raise: 5 sets with 20,15,12,8,4 reps
  5. Hammer Strength Shrug: 5 sets, 12, 10, 8, 6, 4 reps


Finn Balor  Back Workout Routine- Friday


  1. Wide Grip Lateral Pull Down: 5 sets with 25, 20, 15, 12,10 reps
  2. Close Grip Lateral Pull Down: 5 sets with 25, 20, 15, 12, 10 reps
  3. One arm Seated Row Machine: 4 sets with 15 reps
  4. Back Extension: 4 sets with 20 reps


Finn Balor Abs Workout Routine- Saturday


  1. Raised Leg Crunches: 4 sets with 8-10 reps
  2. Seated Extensions: 4 sets of with 15-20 reps
  3. Chris also do cardio, jogging and running exercise.


Finn Balor Physique

  • Finn Balor Height: 5 ft 11 inch or 1.80 m
  • Finn Balor Weight: 190 lb or 86 kg

Monday, 16 January 2017

Kurt angle Workout Routine, Exercises, Diet Plan

Kurt angle a well known WWE and TNA proffessional wrestler star was born on 9 december 1968 in Pittsburgh, Pennsylvania . Kurt angle is also a Gold medalist in olympics.
Kurt angle is 5 times TNA world heavy weight champion , 2 times WCW champion and 4 times WWE champion.

Kurt angle follows a strict and hard workout routine. Kurt angle is now 55 years old but he still looks fit and strong.

Kurt Angle Workout Routine and Exercises

Day 1
▪Dumbbell presses
10 reps/3 sets

▪Machine bench presses
10 reps/3 sets

▪Machine triceps presses
10 reps/3 sets

▪Dumbbell rows
10 reps/3 sets

▪Seated cable rows
8-10 reps/3 sets

▪Dips
8-10 reps/3 sets

▪Hammer curls of 
10-12 reps/3 sets

▪Machine curls
10-12 reps/3 sets

▪Kickbacks of 
10 reps/3 sets

Day 2
▪Running
3-6 miles
▪Calf raises
10-12 reps/3 sets
▪Squats
10-12 reps/3 sets
▪Rope jump
15 to 20 minutes

Day 3
▪Shrugs
10 reps/ 3 sets

▪Military presses
10-12 reps/ 3 sets

▪Triceps pushdowns
10-12 reps/ 3 sets

▪Crunches
15-20 reps/ 3 sets

▪Leg raises
15-20 reps/ 3 sets

▪Bicep curls
10 reps/ 3 sets

Day 4
Same as Day 2


Day 5
▪Incline bench presses
10 reps/ 3 sets
▪Pullovers
10-12 reps /3 sets
▪Machine flyes
10 reps/3 sets
▪Narrow-grip lat pull-downs
10-12 reps /3 sets
▪Seated cable rows
10-12 reps /3 sets
▪Dumbbell rows
10-12 reps /3 sets
▪Preacher curls
10 reps /3 sets
▪Machine triceps presses
10 reps /3 sets

Day 6
Same as day 2


Day 7 
Rest

This was kurt angles workout and exercise plan. Do comment below how you like the article.

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Batista Workout Routine, Exercises, Diet Plan

Batista a well known former wwe star also known as "The animal" has worked in many hollywood movies likeRiddick , The Man with the L.A. Slasher , Spectre , Guardians of the Galaxy , and iron fists
Batista is very popular among body builders due to his strong and ripped body. Dave batista was a former bodybuilder and also an mma star.

Dave batista works very hard gym but now he avoids heavy weights because he doesn't want to injure his body due to busy work schedule.
Here is batista's workout routine

First Day
calves and thighs

▪Leg Extensions
10-15 reps, 3-4 sets

▪Leg Presses
10-15 reps, 2-3 sets

▪Seated and Standing Calf Raises
10-15 reps , 3-4 sets

▪Seated, Standing, and Lying Leg Curls
10-15 reps 3-4 sets

▪Hack Squats
10-15 reps, 2-3 sets

2nd day
Rest

3rd day
Shoulders and back exercises


▪Barbell Behind-the-Neck-Press
10-15 reps, 2-3 sets

▪Bent Laterals with 
10-15 reps 2-3 sets

▪Dumbbell Shrugs
10-15 reps 3-4 sets

▪Front and Rear Pull-downs
10-15 reps, 3-4 sets of both

▪Seated Cable Rows
 10-15 reps, 2-3 sets 

▪Lateral Raises
10-15 reps, 3-4 sets

Fourth day
Rest


Fifth day
Arms and Chest


▪Dumbbell Curls
10-15 reps, 3-4 sets

▪Preacher Curls
10-15 reps, 2-3 sets

▪Triceps Presses
10-15 reps, 3-4 sets

▪Triceps Extensions
10-15 reps, 2-3 sets

▪Normal and Reverse Wrist Curls
10-15 reps, 3-4 sets

▪Hanging Leg Raises
10-15 reps, 3-4 sets

▪Crunches
10-15 reps, 2-3 sets

▪Incline Bench Press
10-15 reps, 3-4 sets

▪Dumbbell Bench Press
10-15 reps, 2-3 sets

▪Cable Crossovers
10-15 reps, 2-3 sets

SIXTH DAY
REST


batista only works 3 days a week .this gives his body enough time to recover.


Comment below your views reviews and suggestions about this post.

Tuesday, 21 June 2016

John cena workout routine

John cena's workout is very intense and hard.John cena has got hard sexy body. John cena is improving day by day and has been the most loved guy in wwe. Children love john cena.


Lot of people had commented in our website for john cena's workout and john cena's diet plan So today we have brought all the exercises of john cena.

Day 1 – Exercises

Legs and Calves


●10 sets of Seated Calf Raises –10 to 20 reps
●Standing Weightless Calf Raises – 4 sets, 25 reps
●Standing Single-leg Curls – 4 sets, 20 to 25 reps
●Leg Presses – 5 sets, 20 reps
●Leg Extensions – 4 sets, 15 reps
●Squats – 4 sets, 10 reps
●Hack Squats – 3 sets, 15 reps
●Single-Leg Extensions – 3 sets, 10 reps

Day 2 

Chest
●Incline Barbell Press – 5 sets, 20 reps
●Machine Flies – 3 sets, 15 reps
●Inclined Machine Press – 5 sets, 20 reps
●Cable Flyes – 3 sets, 15 reps
●Bench Press – 3 sets, 10 reps

Day 3 

Arms

 
●Standing Barbell Curl – 3 sets, 10 to 12 reps
●Preacher Curls – 5 sets, 12 reps
●Seated Dumbbell Curl – 3 sets, 10 to 12 reps
●Standing Cable Curl – 3-4 sets, 12 reps
●Overhead Cambered Extension – 3 sets, 20 reps
●Rope Press Downs – 3 sets, 20 reps
●Single-arm Cable Press Downs – 3 sets, 10 reps
●Lying Triceps Extension – 6 sets
Seated BB Extension – 3 sets, 20 reps

Day 4

Shoulders


●Rear Delt machine Flyes – 5 sets, 2o reps
●Dumbbell Laterals – 3 sets, 12 reps
●Machine Overhead Press – 5 sets, 20 reps
●Machine Side Laterals – 5 sets, 20 reps
●Seated Military – 3 sets, 10 reps
●Machine Side Laterals – 5 sets, 20 reps
●Standing Barbell Press – 3 sets, 10 reps

Day 5 

Back


●Lat Pull Downs – 5 sets, 20 reps
●Shrugs – 5 sets, 20 reps
●Bent Barbell Rows – 5 to 12 sets, 20 reps
●Pull-ups – 4 sets
●Arm Dumbbell Rows – 5 to 12 sets, 20 reps
●Deadlifts – 4 to 8 sets, 15 reps
●High Rows – 4 sets, 20 reps


Tags:-WWE Superstar John Cena's Full-Body Workout Plan, John Cena Workout Routine and Diet Plan, The Real WWE John Cena 5 Day Workout Routine,

John Cena Diet plan

John Cena Diet Plan

John cena eats variety of vegtables, cereals and fruit.  John cena diet is a protein rich diet. For maintainance and growth of body john cena takes a diet that is well balanced and provides him all the necessary minerals, vitamins and proteins  


The diet plan of John Cena is given below.

Diet plan at Breakfast

John cena taked Oatmeal with applesauce and raisins plus 2 whole eggs and 6 egg whites.
For gym supplement after having breakfast john cena takes a Protein bar.


Diet plan at Lunch

At lunch john cena takes Brown rice with vegetables along with 2 chicken breasts.
As Snack john cena eats Whole wheat pita bread with tuna fish.

Diet plan at Evening
At evening john takes Banana and whey protein shake.

Diet plan at dinner
Cena takes Pasta or brown rice, vegetables and salad with chicken/ fish at evening
For Supplements john cena takes a  Low fat cottage cheese along with a casein protein shake.


This is the diet plan of john cena...




Sunday, 10 April 2016

Anant Ambani Sheds 108 kgs

Anant Ambani amazed the world by his hard work...
Last night during ist game of ipl one pic got viral and that was Anant ambani with sachin tendulkar.


Anant ambani was looking so slim.
He had shed all his excessive fat which was medicine induced as he was suffering from Asthama.
But Anant Ambanis hardwork is worth praising. He has shown the world that nothing is impossible in this world.

He has became an icon.

Anant ambani's workout

● 21 km long Run
● High-intensity cardio exercises
● Yoga
● Less carbs with adequate protein and fat
● functional training
● zero Sugar

Check Anant Ambani's new pic vs his old one


Friday, 25 December 2015

Tiger Shroff Workout routine and Diet plan

Tiger Shroff Workout routine and Diet plan

Tiger Shroff Workout and Diet. Tiger Shroff is an Indian actor best known for his bollywood movie Heropanti. He is the son of famous bollywood actor Jackie Shroff. Tiger idolizes Bruce Lee and is trained in martial arts. He underwent flexibility and motion training for his first film. His Strict training involved back layout, front pike, 360 degree-backward twist, wall flips and leaps. He reportedly helped Aamir Khan during his gym workout sessions for his part on Dhoom 3. He works out 7 days a week. Let us look at Tiger Shroff's Body fitness Workout routine.

Height: 5 ft 11 inches or 180 cm
Weight: 72 kg or 159 pounds
Chest: 43 inches or 109 cm
Biceps: 17 inches or 43 cm
Waist: 32 inches or 81 cm


Exercise routine 

Day 1- Chest
Flat bench: 12 sets of 4-8 reps
Incline bench: 12 sets of 4-8 reps
Dumbbell press: 12 sets of 4-8 reps
Chest flye: 12 sets of 4-8 reps
Day 2- Back
Pull-ups: 12 sets of 4-8 reps
Lateral machine pull-downs (80-85kg): 4 sets 10-12 reps
Low and one-arm dumbbell rolls of 100 kg: 12 sets of 4-8 reps
Day 3- Legs
Squats with 190kg weight on shoulders: 4 sets of 4-8 reps
Hamstrings curls with 90kg weights: 4 sets of 4-8 reps
Step-ups with 90kg weight: 4 sets of 4-8 reps
Barbells: 4 sets of 4-8 reps
Free squats: 4 sets of 4-8 reps
Day 4- Arms
Olympic barbell curls with 60 kg weight: 12 sets of 4-8 reps
Dumbbell curls with 32 kg weights: 12 sets of 4-8 reps
Reverse curls with 30kg weight: 12 sets of 4-8 reps
Close grip barbell presses: 12 sets of 4-8 reps
Press downs: 12 sets of 4-8 reps
Skull crushers with 68kg weight: 12 sets of 4-8 reps

Day 5- Shoulders
Knee and shoulder press with 90 kg weights: 12 sets of 4-8 reps
Military press: 12 sets of 4-8 reps
Lateral raises using dumbbells: 12 sets of 4-8 reps
Lateral raises using machine: 12 sets of 4-8 reps
Rear flyes with 40kg weight: 12 sets of 4-8 reps
Day 6- Mixed
Dead lifts with 250 kg weight: 12 sets of 4-8 reps
Squats with 100 kg weight: 12 sets of 4-8 reps
Kneel and press with 50 kg weight: 12 sets of 4-8 reps
Plyometric push-ups: 12 sets of 4-8 reps

Day 7- Abs
Crunches: 12 sets of 10-12 reps
Hanging reverse crunches: 12 sets of 10-12 reps
Weight loaded reverse crunches with 10 kg weight: 12 sets of 10-12 reps
Standing and seated calf presses: 12 sets of 10-12 reps

Eating plan

Breakfast: 8 egg whites and oatmeal
Snack: Dry fruits and whey shake
Lunch: Brown rice with chicken or fish and boiled vegetables
Before Workout: Protein shake
Dinner: Fish; green beans or broccoli


Friday, 11 December 2015

Priyanka chopra's workout exercises routine , Diet plan

Priyanka chopra
Born on  18 July 1982
Jamshedpur, Bihar , India (now Jharkhand , India)

Priyanka chopra's Workout
Priyanka Chopra’s workout routine includes the following-

∆ Running on treadmill for 15 minutes.
∆ Push-ups followed by reverse lunges
∆ 20-25 bench jumps and 20-25 reverse crunches
∆ 60 seconds plank hold.
∆ 20-25 bicep curls with light weights
∆ Prefers resistance training over
weight training.
∆ Running and spinning when not in Gym.
∆She also practices yoga and swear by it to keep physically as well as mentally fit.
Priyanka chopra's Diet plan

•For breakfast  2 egg whites or
sometimes oatmeal with a glass of
skimmed milk.
• A glass of coconut water with
handful of nuts every two hours.

•Her lunch comprises of dal , veggies with two chapattis and salad.
•For evening snack she has a turkey
sandwich or a sprout salad.

•Her dinner is mostly soup followed by grilled chicken or fish with some sautéed veggies.
•She indulges on tandoori food, cakes and chocolates on weekends.

•She includes a lot of green veggies and fruits in her diet to provide all important minerals and protein.

Friday, 21 August 2015

Mr Muscle Man Wasim Khan from india

In this artice we will cover everything about wasim khan the Indian bodybuilder who has won the International Bodybuilding Fitness Federation (IBFF) championship at Koper Slovenia on june 21. This includes wasim khan bodybuilder workouts, wasim khan gym exercises, his biceps size, his height weight, diet plan, his workout photos, videos and much more.


Wasim Khan not only won gold medal in one category but also won the overall title. In total, he won three medals. About 350 body builders from 37
countries participated in this event.
The Indian bodybuilding team created history at the World Championships by winning four titles. Suresh Kadam who is the general secretary of IBFF said that it was the first time in bodybuilding that the Indian team had performed so well and also bagged the most coveted title of 'Mr World'. Khan will be aiming for Mr Olympia next, which happens to be the most coveted title in bodybuilding. Kadam also said that Khan has the potential to win the coveted title of Mr.
Olympia. Khan said , "I want to thank all my fans who always there for me in my tough times and Allah who gave me power to move forward to follow my passion (sic)." He thanked his wife
by saying that she was the only person who believed in him and supported him throughout his struggle in his career.
He was also thankful to India for providing him opportunity to showcase his talent. This is not the first time that Khan has made the nation proud. Last year he had won 'Mr Universe' title at IBFF event in Rome. Two other Indian bodybuilders, Sashi Kumar and Tarun Dutta, also won silver medal in their respective categories. We congratulate Khan and the Indian bodybuilding team for this landmark victory.