Mr. India Yatinder Singh Diet and Workout Plan

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Have you got what it takes to undergo one of the most strenous workouts in your life?! Presenting to you the Mr.India Yatinder Singh official workout and diet plan. This is the workout that Yatinder does, so finishing it will be no mean feat!

Yatinder Singh Workout:

Exercises for cycle ‘A’

Sets x Reps

Exercises for cycle ‘B’

Sets x Reps

Day-1- am- Pectorals, Triceps

 

Day-1- am- Pectorals, Triceps

 

Incline  bench press-35  

Prone dumbbell  H.G. press 

Incline dumbbell flyes - 350

Cable crossovers

Cross bench dumbbell pullovers

 

4X10-6-10F-6F+4F

3X6-8F-6F+4F  

3X6-12F-8F    

3X6-15F-12F 

3X6-15F-12F 

 

Prone Bench  press 

Incline dumbbell press-350  

Prone dumbbell Flyes

Incline cable flyes- 250   

Cross bench dumbbell pullovers

 

4X10-6-10F-6F+4F 3X10-6F+4F -8F   

3X10-12F-8F    

3X5-12F-8F 

3X5-15F-12F  

 

Day-1-pm- Back, Traps, Biceps

 

Day-1-pm- Back, Traps, Biceps

 

Lat pull down front overhand grip- 16”

Bent over barbell rows- reg. grip 

Low pulley rows 14” overhand grip

One arm dumbbell rows

Dumbbell shrugs from side 

 

4X10-6-12F-8 

4X10-12F-8F-12F  

3X10-10F-15 

2X15F-12F   

4X10-15F-12F-15F  

 

Lat pull down front wide- 28”

T- Bar rows

Low pulley rows curl grip- 16” 

One arm low pulley rows

Barbell shrugs – 18”

 

4X10-6-15F-12F  

4X10-15F-12F-10F  

3X10-15F-12F   

2X15F-12F 

4X10-15F-12F-10F  

 

Day-2-am- Quadriceps

 

Day-2-am- Quadriceps

 

Thighs extension

Regular squats 

Machine hack squats - regular feet

Duck squats at hack  

Sissy squats

 

 

4X10-6-12F-8F+4F  

5X10-6-12F-8F-12F

3X8-12F-10F+5F  

2X15F-12F   

2X5-F 

 

Thighs extension

Front squats at smith   

Leg press- regular feet 

Duck press

Sissy squats

 

 

 

4X10-6-12F-8F+6F  

3X 10-6-12F 

4X10-6-15F-10F+6F 

2X15F-12F   

2X5-F 

 

Day-2-pm- Abdominals

 

Day-2-pm- Abdominals

 

Lying alternate leg raises 

Hanging leg raises

Over head cable side crunches

Hip crunches

Ab board crunches

 

2x20-40 (total)

3X10-15F-10F

3x10-15F-10F+6F 

3X5-F-F

3X10-F-F

 

Lying cycling

Seated ‘V’ ups

Lying side leg raises

Ab board sit ups 

Knee high crunches

 

2x20-40

3X10-15F-12F

3X5-F-F

3X10-15F-10F+6F

3X10-F-F

 

What one needs to understand here is that F refers to failure and the degrees refers to the angle at which the exercise is being performed at. Needless to say an advanced bodybuilder needs an advanced plan to stay on top of his game!

Yatinder Singh Workout

Exercises for cycle ‘A’

Sets x Reps

Exercises for cycle ‘B’

Sets x Reps

Day-3-am- Triceps

 

Day-3-pm- Triceps

 

Triceps pushdown V bar

Lying decline EZ bar extensions

Overhead barbell French press 

One arm rope pushdowns 

 

5X10-8-10F-8F-10F   

3X6-12F-6F+4F

3X6-12F-8F    

2X6-12F

 

Triceps rope pushdown  

Lying decline dumbbell extensions

Overhead cable French press

One arm cable pushdown reg. grip

 

5X10-8-12F-10F-8F   

3X6-12F-8F 

3X6-12F-8F+4F

2X6-12F

 

Day-3-pm- Biceps, Forearms

 

Day-3-pm- Biceps, Forearms

 

High incline dumbbell curls- 700

Steep dumbbell preacher curls O.A.

Kneeling two arm cable curls- 11”

Horizontal double biceps curls

Barbell wrist curls 

 

 

4X10-6-10F-6F+4F

3X8-10F-6F  

3X8-12F-8F 

3X8-12F-8F    

3X20F-15F-10F

Low incline dumbbell curls- 25 

Steep barbell preacher curls- 11”

Standing two arm cable curls- 16”

High pulley one arm cable curls 

Reverse wrist curls 

 

 

4X10-6-10F-6F+4F

3X8-10F-8F   

3X8-12F-8F

3X8-12F-8F    

3X10-15F-15F 

Day-4-am- Hamstrings, Calves

 

Day-4-am- Hamstrings, Calves

 

Walking lunges

Lying thigh curls

Incline lying dumbbell leg curls

Stiff legged dead lifts  

Donkey caves raises

2X10--20F

4X10-6-12F-8F+4F 2X6-12F

3X10-15F-15F

4X15-10-F(M)-F(R)

Reverse lunges at smith

Incline dumbbell thigh curls  

Lying thigh curls- AIM & DIM

Hyper extensions 

Donkey caves raises

2X10--20F

4X10-12F-8F-6F

3X6-6F-6F 

3X10-15F-15F

4X15-10-F(R)-F(M)

Day-4-pm- Deltoids

 

Day-4-pm- Deltoids

 

Arnold press

Mentzer side laterals  

Side cable push press

One arm cable rear lateral raises

Dumbbell reverse flyes on high bench

Press behind the neck

 

4X10-6-12F-8F 

3X6-12F-8F+4F  

3X6-10F-6F   

3X8-15F-10F+6F  

2X15F-12F   

2X8-12F

 

Side dumbbell press

Incline lying dumbbell side laterals  

Cable side lateral raises

One arm dumbbell rear laterals

Reverse flyes at Pec dec straight arms

Alternate dumbbell front raises

4X10-6-10F-6F 

3X8-12F-8F+4F  

2X12F-10F 

3X8-15F-10F+6F  

2X15F-12F 

2X8--12F

 

Muscle failure refers to the act of failing on a particular exercise, wherein your body refuses to do even one more rep!

Exercises for cycle ‘A’

Sets x Reps

Exercises for cycle ‘B’

Sets x Reps

Day-5-am- Pecs special

 

Day-5-am- Pecs special

 

Narrow grip prone bench press- 18” 

Incline dumbbell flyes--250  

Pec dec flyes straight arm

Stiff arm barbell pullovers 

4X10-6-12F-8F   

3X10-15F-10F    

3X6-12F-10F   

2X10-15F    

 

Narrow grip smith bench press- 18” 

Prone cable flyes

Cable crossovers

Stiff arm barbell pullovers

4X10-6-12F-10F   

3X8-15F-12F    

3X6-15F-12F   

2X10-15F    

 

Day-5-pm- Lats special

 

Day-5-pm- Lats special

 

Lat pull downs front close- 12”    

One arm same side pull downs  

High cable horse position rows O.A.

One arm cable lat pulls **

 

4X10-6-12F-10F    

3X6-12F-8F    

3X6-15F-12F    

3X6-15F-12F    

 

Lat pull downs front overhand -14”  

One arm cross side pull downs  

Low cable horse position rows O.A.

One arm cable lat flyes

 

4X10-6-12F-10F    

3X6-12F-8F    

3X6-15F-12F    

3X6-15F-12F    

 

Day-6-am- Abdominals, Calves

 

Day-6-am- Abdominals, Calves

 

Hanging knee-ups

Hanging twisting leg raises

Decline sit ups

Standing calves raises

Seated calves raises

 

3X10-F-F

2X10-F 

2X10-F-F 

4X15-10-25F-15F+15F 

3X15-30F-20F  

Ab board (high angle) knee ups

Twisting crunches on Ab board

Ab board crunches  

Standing calves raises

Toe press- two legged 

 

3X10-F-F

2X10-F             

3X10-F-F 

4X15-30F-20F-15F 

3X15-30F-30F 

 

Day-6-pm- Arms

 

Day-6-pm- Arms

 

Cable preacher curls- 11”

Seated one arm cable curls 

Dumbbell concentration curls B.O.

Triceps pushdown V bar

Overhead rope extension  bent over

Dumbbell kick back

 

Day-7- Off

Day-8- Repeat day-1, Cycle- B

 

4X10-6-12F-8F   

3X10-12F-8F 

3X6-10F-8F

4X10-8-12F-8F   

3X10-15F-10F 

3X10-15F-12F

 

 

Cable preacher curls- 16”

Opp. standing one arm cable curls  

Dumbbell concentration curls B.O.  

Dips behind the hips

Overhead cable French curls 

Kick back by rope

 

Day-7- Off

Day-8- Repeat day-1, Cycle- A

4X10-8-12F-8F   

3X10-12F-10F 

3X10-12F-10F

4X10-8-15F-10F   

3X10-15F-12F 

3X10-15F-12F

 

 

**stand under cable crossovers grip the handle from high side pulley then pull it horizontally on back side,  focus on lower inner lat muscle.

I know there will be some questions regarding this advanced workout plan. Post them in the comments below but do recognize that this workout is there for advanced gym goers only. The beginner or intermediate lifter's body will not be able to cope with this high volume.

Yatinder Singh Diet

Yatinder Singh Diet Plan

The diet is the differentating factor that changes a competitor into a champion. Below is the detailed diet plan of Yatinder Singh that helped Yatinder transform himself from a boy in Saharanpur to a silver medalist at the Mr.World competition!

Yatinder Singh Diet Plan:

Food item

Quantity

Food item

Quantity

Early drink- 6.00 am 

 

Lunch—1.30 pm

 

Soft water lukewarm 

BCAA

L-Glutamine

 

 

 300 ml

      5 g

      5 g

 

Soft water

Chicken 

Roti 

Salad

 

150 ml

250 g

     2

     1 plate

 

Pre-Cardio drink- 6.15 am

 

Pre-Workout drink- 3.45 pm 

 

Soft water  

Fat burner 

 

Cardio: Brisk walk-  

From- 6.30 To 7.15 am

 

 250 ml

      1 serving

Soft water

Pre-Workout supplement with carb

Arginine 

 

Weight training workout-

 From- 4.00 To 5.15 am.

 

 250 ml

     1 serving

     2 g

Pre- Workout drink- 7.20 am

 

Post-Workout drink- 5.15 pm

 

Soft water

Zero carb Pre-Workout

Arginine

 

Weight training from 7.30 am

 

250 ml

     1 serving   

     2 g     

Soft water

Protein 

BCAA

L-Glutamine

White rice 

 

250 ml

  40 g 

     5 g

     5 g

     1 bowl

 

Post-Workout drink-8.45 am

 

Dinner - 7.30 pm

 

Soft water

Protein 

BCAA

L-Glutamine

Sweet potato

 

 

250 ml

  40 g 

     5 g

     5 g

     200 g

 

Soft water

Chicken 

Fruits 

Multi Vitamin

 

150 ml

250 g

200 g

     1 serving   

Mid-Morning meal- 11.00 am

 

Night  drink- 10.00 pm

 

Soft water

Egg whites 

Fruits 

Multi Vitamin

 

 

150 ml

  10

200 g

     1 serving   

Soft water

Casein protein 

Roti 

250 ml

  40 g 

     2

 
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