Varinder Singh Ghuman is an IFBB professional bodybuilder and Indian actor. He is born in Punjab (India) and well known for being the world’s first vegetarian bodybuilder. He has won Mr. India in 2009 and awarded 2nd place as Mr. Asia. Varinder Singh Ghuman believes in heavy and hard workout, his great muscles and amazing shapes are the results of his dedication. He recently launced his music video and now he is working with Tara nutrition. Lets take a look at his workout routine and do follow if you also want to bulk up. :)

 

Height: 6′ 3″

Weight: 300 pounds

 

Monday (Quads)

  • Leg Extensions – 4 sets x 25 reps
  • Squats – 4 sets x 10 reps
  • Hack Squats – 4 sets x 10 reps
  • Leg Extensions – 3 sets x 10 reps

Tuesday (Chest and Calves)

  • Barbell Bench Press – 4 sets x 10 reps
  • Incline Dumbbell Press – 4 sets x 10 reps
  • Dumbbell Flyes – 4 sets x 10 reps
  • Standing Calf Raises – 4 sets x 10 reps
  • Seated Calf Raises – 4 sets x 15 reps

Wednesday (Back)

  • Lat Pulldowns – 4 sets x 10 reps
  • T-Bar Rows – 4 sets x 10 reps
  • Barbell Deadlifts – 4 sets x 10 reps
  • Seated Cable Rows – 3 sets x 10 reps

Thursday (Shoulders and Hams)

  • Dumbbell Press – 4 sets x 10 reps
  • Incline Lying Side Laterals – 3 sets x 10 reps
  • Rear Delt Raises – 4 sets x 10 reps
  • Seated Leg Curls – 5 sets x 10 reps
  • Superset – Lying Leg Curls – 4 sets x 10 reps
  • Stiff-Legged Deadlift – 4 sets x 10 reps

Friday (Biceps and Triceps)

  • EZ-Bar Curls – 4 sets x 10 reps
  • Hammer Curls – 4 sets x 10 reps
  • Preacher Curls – 4 sets x 10 reps
  • Tri-Set – Tricep Pushdowns – 3 sets x 10 reps
  • Dips – 3 sets x 10 reps
  • Rope Pushdowns – 3 sets x 10 reps

Abs Workout: 3 times in a week

  • Crunches – 3 sets x 50 reps
  • Knee-ups – 3 sets x 40 reps
  • Cable Crunches – 3 sets x 30 reps

Weekends

  • Cardio Exercises
Varinder Singh Ghuman in gym: 

 

 

 

Also See: Varinder Singh Ghuman Diet Plan

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4 Responses to Varinder Singh Ghuman Workout Routine

  1. Saroj says:

    im not hating but seem like you shulod be alot bigger personally i dont think your eating enough i remember you saying something like 2500 cals..thats almost nothing ..trying to gain muscle shulod be more like 3500 cals unless you just dont want to be big..i dont really know what your goals are..just saying ..not hating at all .love the channel

  2. mandeep says:

    raman

  3. paaji tusi great ho..

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