SCOTT ADKINS WORKOUT ROUTINE AND DIET PLAN

SCOTT ADKINS WORKOUT ROUTINE AND DIET PLAN

Scott Adkins, we all knows him as Yuri Boyka from his popular movie, “Undisputed”. We have seen him fighting like a bad ass in his movies. We have seen him in a lot other well-known movies like X-Men Origins: Wolverine, Eliminators, Doctor Strange, The Expendables and much more. He likes to do action movies like Ninja, Wolf Warriors, and Undisputed. He almost performed all his fighting stunts by himself, except body double. In his young age, he was a big fan of bruce lee, which inspired him to practice martial arts at the age of 14. Since age 16, Scott has also trained in Kickboxing under Anthony Jones. And he is now a fully trained Kickboxing Instructor for the P.K.A.

He has an ideal V-shaped body with all muscles and leans with 7 to 8 percent body fat.n e all are here to find out how to achieve his physique as Yuri Boyka. What does he workout and what does he eat. So let’s have a look at Scott Adkins workout and diet plan.

Scott trained in six forms of martial arts which are Judo, karate, ninjutsu, jujutsu, krav maga and kickboxing. He like volume and simple weight training. He always makes sure to go to the gym and train intensely in the morning. He trains hard for 5 or 6 days a week. Three of those days will be in the gym, doing weight training, And two of those days will be cardio sessions. He is not a big fan of the treadmill or running in general. He prefers to do some martial arts-type training rather than running on a treadmill. But it depends on which part he is training for. If he needs to be bigger, then he also trains for 6 days a week with heavy weights. When asked about how many sets or reps he do in his weight training, he said, ” I’m a bit old-school, to be honest: three sets of 10-12 reps each.”

Scott prefers to do some martial arts-type training rather than running on a treadmill. But it depends on which part he is training for. If he needs to be bigger, then he also trains for 6 days a week with heavy weights. When asked about how many sets or reps he do in his weight training, he said, ” I’m a bit old-school, to be honest: three sets of 10-12 reps each.”

SCOTT ADKINS WORKOUT ROUTINE

DAY-1
Chest
1- Landmine Chest Press                                      4 sets of 10-12 reps
2- Incline machine Press                                      4 sets of 10-12 reps
3- Dips                                                                      4 sets of 10-12 reps
4- Decline Machine Press                                     4 sets of 8-10 reps
5- Pushups                                                               4 sets of 8-10 reps
6- Pullover                                                               3 sets of 10-12 reps

DAY-2
Back
1- Seated Cable Row                                              5 sets of 10-12 reps
2- Standing T-Bar Row (wide grip)                    4 sets of 8 reps
3- Standing T-Bar Row (close grip)                   4 sets of 8 reps
4- Bent-Over Barbell Deadlift                             4 sets of 8-10 reps
5- Lat Pullover                                                       4 sets of 10-12 reps

DAY-3
Biceps
1- Concentration Curls                                         5 sets of 10-12 reps
2- Reverse Barbell Curls                                      4 sets of 8-12 reps
3- Barbell Preacher Curls                                    4 sets of 10-12 reps
4- Hammer Curls                                                  4 sets of 8-10 reps

Triceps
1- Tricep Dips                                                        5 sets of 12-15 reps
2- Overhead Cable                                               4 sets of 10-12 reps
3- Lying Bar Extension                                       4 sets of 10-12 reps
4- Tricep Kickbacks                                             4 sets of 10-12 reps

DAY-4
Shoulder
1- Seated Dumbell Shoulder Press                   4 sets of 12 reps
2- Dumbell Snatch                                              4 sets of 12 reps/arms
3- Battle Ropes                                                    3 sets of 45 seconds
4- Barbell Clean & Press                                    4 sets of 12 reps
5- Shrugs                                                               4 sets of 15 reps

DAY-5
Legs
1- Hack Squat                                                       4 sets of 10-12 reps
2- Barbell Deadlift                                              4 sets of 8-10 reps
3- Leg Extension                                                 4 sets of 8-10 reps
4- Leg Press                                                          4 sets of 8-10 reps
5- Seated Calf Raise                                            4 sets of 20 reps

He practices martial arts on the left two days.

SCOTT ADKINS DIET PLAN

Scott Adkins is very strict when it comes to his diet plan. He consumes a decent amount of protein. He mostly prefers low carb diet, but often enjoys hamburgers. He eats foods like fruits, organic vegetables, protein smoothies, fish and chicken for pure protein and fiber. He often adds peanut butter to his meals for healthy fat. He takes one scoop of Bcaa, half an hour before his workout. And protein instantly after his workout. For snacks he like fruits and vegetable salad with grilled chicken which is a perfect source of proteins and fiber.

SCOTT ADKINS STATISTICS

D.O.B – 17th June 1976
Weight – 178 lbs (81 kg)
Height – 1.78 m (5 feet 10 inches)
Chest – 46″
Waist – 33″
Biceps – 16″

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