TIGER SHROFF WORKOUT ROUTINE AND DIET PLAN

TIGER SHROFF WORKOUT ROUTINE AND DIET PLAN

Tiger Shroff, son of renowned Bollywood actor Jackie Shroff and Ayesha Dutt, Entered Bollywood in 2014 as a debutant in the movie “Heropanti”, Which went successful, and Tiger even got debutant award that year for the same. He worked hard before entering the Bollywood by building a superhero kind of body and has one of the best physiques in the film industry. He is also a great dancer and he is also a martial artist.

TIGER SHROFF WORKOUT ROUTINE

This guy with the perfect six pack abs loves to do high-intensity activities. Every week of Tiger has gym workout, gymnastics, dance practice and martial arts practice, pull-ups, high kicks and punches in it. He is a great supporter of free running. He does a lot of cardio too, but he doesn’t like doing cardio in the gym. He prefers playing football or training martial arts instead for work on his agility and endurance level.

He focuses on different body parts each day for a holistic fitness. He doesn’t believe in taking steroids and likes his day to be full of different physical activities. He is currently working out hard in the gym for his upcoming role as “Munna” in his upcoming Bollywood action movie “Munna Michael” which will release in 2017. He works out for 1 and a half hour, 6 days a week. His workout routine is as follows:


DAY-1
Chest
1- Incline Dumbell Flye                                     4 sets, 12-15 reps
2- Flat Cable Flye                                                4 sets, 12-15 reps
3- Dumbell Bench Press                                    5 sets, 12 reps
4- Decline Press                                                   4 sets, 12 reps
5- Cable Crossover                                              4 sets, 15 reps
6- Chest Dip                                                         2 sets, max rep**

DAY-2
Back
1- Power Clean                                                    4 sets of 15, 12, 10, 8 reps
2- One-Arm Kettlebell Snatch                         4 sets of 10, 8, 8, 6 reps
3- V-Bar Pulldown                                             4 sets of 12 reps
4- Pulldown Behind The Neck                        4 sets of 10 reps
5- Seated Cable Row (Wide Grip)                  4 sets of 10 reps
6- Lower Back Extension                                 3 sets of 20 reps

DAY-3
Biceps
1- Standing Curl (Cable)                                   5 sets of 20, 15, 12, 10, 10 reps
2- Standing Single Arm (Dumbell)                4 sets of 15 reps
3- Standing Ez Curl Bar                                    4 sets of 15 reps
4- Hammer Curl                                                 3 sets of 10-12 reps

Triceps
1- Lying EZ-Bar Extension                               5 sets of 20, 15, 12, 10, 10 reps
2- Triceps Cable Pushdown                             4 sets of 15 reps
3- Triceps Dips                                                   4 sets of 15 reps
4- Tricep Kickbacks                                           3 sets of 10-12 reps

And, 3 sets of Wrist curl with dumbells of max rep**

DAY-4
Shoulder
1- Kettlebell Swings                                            4 sets of 15 reps/arm
2- Upright Rows                                                  4 sets of 12 reps
3- Front Plate Raises                                          4 sets of 12 reps
4- Lateral Raises                                                  4 sets of 12-15 reps
5- Barbell Shrugs                                                 4 sets of max reps*

DAY-5
Legs
1- Leg Extension                                                   5 sets of 12-15 reps
2- Squat                                                                  5 sets of 12-15 reps
3- Leg Press                                                           5 sets of 12 reps
4- Leg Curl                                                             5 sets of 12 reps
5- Side Lunges                                                      4 sets of 10 reps
6- Standing Calf Raise                                        3 sets of 20 reps

DAY-6
Abs
1- Sit-Ups                                                               4 sets of 30 reps
2- Legs Raises                                                       4 sets of 20 reps
3- Lying Leg Raise+ Crunch                              4 sets of 25 reps
4- Crunches                                                           4 sets of 30 reps

TIGER SHROFF DIET PLAN

Tiger Shroff calories intake and water intake are being monitored. Heis calories intake is around 1700 per day. He is on low carbs diet. He only eats carbs on Sundays. His diet is full of proteins, fibers and a little bit of fat also. Because of performing highly intense activities, he takes 5 grams of BCAA and Glutamine with his protein shake for muscle recovery. He takes 5 meals a day, except protein shake after his workout session in the gym. His meals include eggs, dry fruits, chicken, boiled vegetables, chicken salad, fish, broccoli and protein bars.

TIGER SHROFF STATISTICS

D.O.B – 2nd March 1990
Weight – 165 lbs (75 kg)
Height – 1.82 m (5 feet 10 inches)
Chest – 45″
Waist – 32″
Biceps – 16″

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