Varinder Singh Ghuman Workout Routine

Varinder Singh Ghuman is a Sikh professional bodybuilder and Punjabi wrestler. Ghuman has won Mr. India in 2009 and was awarded 2nd place in Mr. Asia. He appeared in Punjabi movie Kabaddi Once Again as lead actor in 2012. He has been roped in by Arnold Schwarzenegger for promoting his health products in Asia.
He was born in a village Talwandiin the border district of Gurdaspur (Punjab). His father Bhupinder Singh was an Asstt. Sub Inspector in Punjab Police and mother Late Smt. Harbhajan Kaur was a housewife. He currently resides in the posh Model House neighborhood in Jalandhar, where he also operates a gym.
Varinder Singh Ghuman believes in heavy and hard workout, his great muscles and amazing shapes are the results of his dedication. Lets take a look at his workout routine and do follow if you also want to bulk up.






BODY MEASUREMENT 

  • Height — 6’3 or 193 cm
  • Off Season Weight — 300 Lbs. or 136 Kg
  • Competition Weight — 270 Lbs or 122 Kg
  • Biceps — 23 inches or 58.42 cm
  • Chest — 53 inches or 132.64 cm
  • Thighs — 35 inches or 88.9 cm
  • Waist — 35-36 inches or 88.9-91.44 cm

DIET PLAN 


Varinder consumes 6 meals in a day. He is a devout vegetarian, and has never touched egg or meat in his life. His diet includes Indian vegetarian food (like rice, dal, roti, saag etc), milk and milk products.



ROUTINE 




Day 1 (Monday) – Quads 
Day 2 (Tuesday) – Chest and Calves 
Day 3 (Wednesday) –  Back 
Day 4 (Thursday) – Shoulders and Hamstrings 
Day 5 (Friday) – Biceps and Triceps 
Day 6 (Saturday) – Rest 
Day 7 (Sunday) – Rest 


EXERCISES 



DAY 1 (Quads) 

  1. Leg Extensions (4 sets of 25 reps) 

  2. Squats (4 sets of 10 reps) 

  3. Hack Squats (4 sets of 10 reps) 

  4. Leg Extensions (3 sets of 10 reps) 


DAY 2 (Chest and Calves) 

Chest 
  1. Barbell Bench Press (4 sets of 10 reps) 

  2. Incline Dumbbell Press (4 sets of 10 reps) 

  3. Dumbbell Flyes (4 sets of 10 reps) 

Calves 
  1. Standing Calf Raises (4 sets of 10 reps) 

  2. Seated Calf Raises (4 sets of 15 reps) 


DAY 3 (Back) 

  1. Lat Pulldown (4 sets of 10 reps) 

  2. T-Bar Rows (4 sets of 10 reps) 

  3. Barbell Deadlift (4 sets of 10 reps) 

  4. Seated Cable Rows (3 sets of 10 reps) 


DAY 4 (Shoulders and Hamstrings) 

Shoulders 
  1. Dumbbell Press (4 sets of 10 reps) 

  2. Incline Lying Side Laterals (3 sets of 10 reps) 

  3. Rear Delt Raise (4 sets of 10 reps) 

Hamstrings 
  1. Seated Leg Curls (5 sets of 10 reps) 

  2. Superset Lying Leg Curls (4 sets of 10 reps) 

  3. Stiff-Legged Deadlift (4 sets of 10 reps) 


DAY 5 (Biceps and Triceps) 

Biceps 
  1. EZ-Bar Curl (4 sets of 10 reps) 

  2. Hammer Curls (4 sets of 10 reps) 

  3. Preacher Curls (4 sets of 10 reps) 

Triceps 
  1. Tri-Set Triceps Pushdown (3 sets of 10 reps) 

  2. Dips (3 sets of 10 reps) 

  3. Rope Pushdowns (3 sets of 10 reps) 


Abs and Cardio 

Abs :- 3 times in a week 
  1. Crunches (3 sets of 50 reps) 

  2. Knee Ups (3 sets of 40 reps) 

  3. Cable Crunches (3 sets of 30 reps) 

Cardio :- Weekends 




                                       




Quote:- 
Never lose hope
You never know
What Tomorrow may bring


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