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
| 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 |
| 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 |
| 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
- Whey Protein shake
- Dextrose Monohydrate
Meal 7- Dinner
Nutrient groups: protein + fiber + few low GI carbs
- Chicken
- Broccoli salad with Flax Oil dressing
