Vidyut Jamwal Workout Routine

Vidyut Jamwal is an Indian film actor who predominantly works in Hindi films. He is popularly known as “The New Age Action Hero of Bollywood”. He has also worked in Kollywood and Tollywood films. He is also a trained martial artist, having learned Kalaripayattu since the age of three. After earning a strong degree in martial arts, Jamwal traveled to over 25 countries where he performed live action shows, something beyond any regular showcase ever done before.

Vidyut Jamwal’s fitness secret is, doing martial arts and gymnastics. Vidyut does not like to spend extended hours at the gym is truly astounding. Jamwal hits the gym 3-4 days a week only for strength training. Vidyut Jamwal, having a ripped physique, is an epitome of fitness who follows his own methods and practices while training in the gym.
According to him “Bodybuilding is not only about training hard, but it is also about having the right approach to nutrition. Without proper nutrition planning, one cannot achieve the perfect biceps, abs, and shoulders no matter how rigorously he trains at the gym”



BIO-DATA 

  • Real Name — Vidyut Jamwal
  • Nickname — Singu
  • Occupation — Actor,martial artist
  • Date of Birth — 10 December 1980
  • Birth Place — Jammu,Jammu and Kashmir,India
  • School — Army Public School, Dagshai, Himachal Pradesh
  • Debut Movie — Force (2011)
  • Nationality — Indian
  • Religion — Hindu
  • Sun Sign — Sagittarius

BODY MEASUREMENT 

  • Height — 1.80 m (5 ft 11 in)
  • Weight — 152-154 lbs (70-72 Kg)
  • Chest — 45 inches
  • Waist — 28 inches
  • Biceps — 15.5 inches
  • Neck — 14 inches
  • Eye Colour — Black
  • Hair Colour — Black

DIET


Vidyut Jamwal leads a disciplined life, avoiding aerated drinks and abstaining from smoking. Vidyut always sticks to a vegan diet, which according to him keeps him healthier and mentally active.He does not believe in dieting and eats six small meals throughout the day. He believes that food should contain a balance of all the basic tastes i.e. sweet, sour and salty.

Pre-workout

  • 1 bowl of muesli with fruits
  • Oats before going to the gym
Post-Workout 
  • Protein shake 
  • Tofu
Breakfast
  • Idlis
Lunch 
  • Vegetables
  • Daal
  • Chapatti
  • Fruits 
Evening Snacks 
  • 1 plate of upma
Dinner 
  • Chapattis
  • Green veggies

ROUTINE 


Monday – Back / Biceps 
Tuesday – Chest / Triceps 
Wednesday – Legs / Abs 
Thursday – Shoulders 
Friday, Saturday and Sunday – Off 


EXERCISES 



Monday (Back / Biceps) 
  1. Pullups (3 sets of 10-12 reps) 

  2. Lat Pulldown (3 sets of 10-15 reps) 

  3. Cable Rows (3 sets of 10-12 reps) 

  4. T-Bar Row (3 sets of 10-12 reps) 

  5. Ez Bar Curl (3 sets of 12-15 reps) 

  6. Hammer Curls (3 sets of 12-15 reps)

     

  7. Preacher Curls (3 sets of 10-12 reps) 

  8. Reverse DB Curl (2 sets of 10-12 reps) 

  9. Push-Up (2 sets of 15-20 reps) 


Tuesday (Chest / Triceps) 
  1. Pushups (3 sets of 15-20 reps) 

  2. Barbell Bench Press (4 sets of 10-12 reps) 

  3. Incline Bench Press (4 sets of 10-12 reps) 

  4. Dumbbell Bench Press (3 sets of 12-15 reps)

     

  5. Cable Crossover (3 sets of 10-12 reps) 

  6. Skullcrusher (3 sets of 10-12 reps) 

  7. Triceps Kickbacks (2 sets of 10-12 reps) 

  8. Triceps Pushdown (2 sets of 10-12 reps) 

  9. Dumbbell Triceps Extension (3 sets of 10-10-15 sets )


Wednesday (Legs / Abs) 
  1. Treadmill (20 min) 

  2. Squat (3 sets of 10-12 reps) 

  3. Dumbbell Lunges (3 sets of 10-12 reps) 

  4. Reverse DB Lunges (3 sets of 8-10 reps) 

  5. Stiff-Leg Deadlifts (2 sets of 8-10 reps) 

  6. Crunches (1 set of 50 reps) 

  7. Hanging Leg Raise (2 sets of 10-15 reps) 


Thursday (Shoulders) 
  1. Dumbbell Press (3 sets of 8-10 reps) 

  2. Lateral Raise (3 sets of 10-12 reps) 

  3. Front Dumbbell Raise (3 sets of 10-12 reps) 

  4. Upright Rows (3 sets of 10-12 reps) 

  5. Shrugs (3 sets of 12-15 reps) 



VIDYUT JAMWAL WORKOUT CHART






Quote 
The pain of today is the victory of tomorrow .



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