VIDYUT JAMWAL

Vidyut Jamwal Physical Stats

               Vidyut Jamwal Height: 5’ 11”
               Vidyut Jamwal Weight: 158 lbs

     

Monday- Back and Biceps

• 3 sets of barbell bench press of 4-6 reps
• 3 sets of incline bench press of 4-8 reps
• 3 sets of rope push-downs of 10 reps
• 2 sets of cable flyes of 13 reps
• 3 sets of skull crushers of 8-10 reps
• 2 sets of triceps kickbacks of 12-15 reps

Tuesday- Chest and Triceps

• 3 sets of cable row of 5-6 reps
• 2 sets of T-bar row of 12-15 reps
• 3 sets of EZ-bar curls of 8-10 reps
• 3 sets of hammer curls of 8-10 reps with each arm
• 2 sets of reverse barbell curls of 12-15 reps
• 3 sets of chin-ups of 8-10 reps

Wednesday- Legs

• 2 sets of shrugs of 12-13 reps
• 2 sets of dumbbell side lateral raise of 10 reps with each arm
• 2 sets of dumbbell front lateral raise of 10 reps with each arm
• 3 sets of seated dumbbell press of 6-8 reps
• 3 sets of upright row of 6-8 reps

DIET PLAN

• IDLI IN BREAKFAST
• DAL, RICE, CURD IN LUNCH
• ONE PLATE UPMA IN EVENING SNACKS
• IN DINNER VEGGIES OR SOMETIMES BUTTER MIL ONLY