Bodybuilding 6 MIN READ 21379 VIEWS April 25, 2016

Mr. India Yatinder Singh Diet and Workout Plan

Written By Puneet

Mr. India Yatinder Singh Diet and Workout Plan

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

4X10-6-10F6F+4F

3X6-8F6F+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

4X10-6-10F6F+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

4X10-6-12F8F+4F

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

3X8-12F10F+5F

2X15F-12F  

2X5-F

Thighs extension

Front squats at smith

Leg press- regular feet

Duck press

Sissy squats

4X10-6-12F8F+6F

3X 10-6-12F

4X10-6-15F10F+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

2×20-40 (total)

3X10-15F-10F

3×10-15F10F+6F

3X5-F-F

3X10-F-F

Lying cycling

Seated ‘V’ ups

Lying side leg raises

Ab board sit ups

Knee high crunches

2×20-40

3X10-15F-12F

3X5-F-F

3X10-15F10F+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!

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

3X6-12F6F+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

3X6-12F8F+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

4X10-6-10F6F+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

4X10-6-10F6F+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

4X10-6-12F8F+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

3X6-12F8F+4F

3X6-10F-6F

3X8-15F10F+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

3X8-12F8F+4F

2X12F-10F

3X8-15F10F+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

4X15-10-25F15F+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.

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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