Fitness Tips for Women 2 MIN READ 63544 VIEWS July 6, 2017

Bhumika Sharma Workout And Diet Plan – Miss World Bodybuilding

Written By Saurabh Monga

Bhumika Sharma Workout And Diet Plan - Miss World Bodybuilding

Bhumika Sharma, a champion bodybuilder from India, rocked the bodybuilding world by clinching the Miss World Bodybuilding Championship in Venice. Here’s an insight into her inspiring story and her dedicated journey to win the title.

Bhumika Sharma is an epitome of inspiration when it comes to working hard towards your goals. The road to clinch the title was never easy. Bhumika wasn’t in bodybuilding always. She was a champion athlete and an international shooter before. Her interest in bodybuilding took a professional turn 3 years ago, but since then there was no looking back for her. It took a disciplined diet and long hours of intense training for the 21-year-old girl from Dehradun to beat 50 contestants from around the world. 

 

Bhumika Sharma image credits – Vikrant Bhandari Photography

Bhumika Sharma Workout Routine
 

DAY 1 – MONDAY
Weight Training – Chest and Back
Warm Up 40 Minutes Running
Exercise Sets & Reps
Push ups  3 sets * 15 reps
Flat bench press  4 sets* 12 reps
Incline dumbbell press 3 sets* 12 reps
Decline press 3 sets* 12 reps
Bent over rows  3 sets *12 reps
Back extension  3 sets* 12 reps
Deadlifts 4 sets* 12 reps
Stretching Compulsory 

 

DAY 2 – TUESDAY
Weight Training – Legs and Shoulders
Warm Up 40 Minutes Cycling
Exercise Sets & Reps
Leg extensions 4 sets * 12 reps
squats  3 sets* 12 reps
lunges 3 sets* 12 reps
lying curls 3 sets* 12 reps
military press 3 sets *12 reps
side lateral raises   3 sets* 12 reps
front lateral raises  3 sets* 12 reps
reverse flyes 3 sets* 12 reps

 

DAY 3 – WEDNESDAY
Weight Training – Arms
Warm Up 40 Minutes Running
Exercise Sets & Reps
Bicep Curls  4 sets * 15 reps
Dumbell hammer curls  3 sets* 12 reps
Preacher curls  3 sets* 12 reps
Overhead triceps extensions  3 sets* 12 reps
 French press   3 sets *12 reps
Triceps kickback   3 sets* 12 reps
Stretching Compulsory
Day 4, Day 5, and Day 6 – Repeat.
Day 7 – Rest 

 

Image Source: Financial Express

Bhumika Sharma Diet Plan

Meal 1 – Wake-up meal/ Pre-breakfast 
Nutrient groups: fast acting protein + high GI fruits (GI – Glycemic Index )

  • Whey Protein shake
  • One medium to large size piece of fruit. (Preferably bananas or grapes). 

Meal 2 – Breakfast 
Nutrient Groups: protein + low GI carbs or slow digesting carbs +healthy fats. 

  • Eggs
  • Oatmeal
  • Milk and nuts. 

Meal 3 – Mid Morning Meal 
Nutrient group: protein + slow acting carbs + veggies

  • Brown rice
  • Chicken
  • Broccoli 

Meal 4- Lunch 
Nutrient groups: protein + slow acting carbs +veggies

  • Fish
  • Brown rice
  • Mixed veggies 

Meal 5 – Pre-workout Meal
Nutrient groups: protein + low GI carbs

  • Sweet potatoes
  • Low GI carbs

Meal 6 – Post-workout Shake 
Nutrient groups:  fast acting protein + fast acting carbs

Meal 7- Dinner 
Nutrient groups: protein + fiber + few low GI carbs

  • Chicken
  • Broccoli salad with Flax Oil dressing 

 

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