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.