{"id":11214,"date":"2016-04-25T10:52:54","date_gmt":"2016-04-25T10:52:54","guid":{"rendered":"http:\/\/localhost\/hk-blog\/mr-india-yatinder-singh-diet-and-workout-plan-bid-4464\/"},"modified":"2024-03-18T15:20:48","modified_gmt":"2024-03-18T09:50:48","slug":"mr-india-yatinder-singh-diet-and-workout-plan-bid-4464","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/mr-india-yatinder-singh-diet-and-workout-plan\/bid-4464\/","title":{"rendered":"Mr. India Yatinder Singh Diet and Workout Plan"},"content":{"rendered":"

Yatinder Singh Workout:<\/strong><\/h2>\n\n\n\n\n\n\n\n\n\n\n\n
Exercises for cycle \u2018A\u2019<\/strong><\/td>\nSets x Reps<\/strong><\/td>\nExercises for cycle \u2018B\u2019<\/strong><\/td>\nSets x Reps<\/strong><\/td>\n<\/tr>\n
Day-1- am- Pectorals, Triceps<\/strong><\/td>\n<\/td>\nDay-1- am- Pectorals, Triceps<\/strong><\/td>\n<\/td>\n<\/tr>\n
Incline\u00a0 bench press-350\u00a0<\/sup><\/p>\n

Prone dumbbell\u00a0 H.G. press\u00a0<\/sup><\/p>\n

Incline dumbbell flyes – 350<\/sup><\/p>\n

Cable crossovers<\/p>\n

Cross bench dumbbell pullovers<\/td>\n

4X10-6-10F<\/sup>–6<\/u>F<\/sup><\/u>+4<\/u>F<\/sup><\/u><\/p>\n

3X6-8F<\/sup>–6<\/u>F<\/sup><\/u>+4<\/u>F<\/sup><\/u><\/p>\n

3X6-12F<\/sup>-8F<\/sup><\/p>\n

3X6-15F<\/sup>-12F<\/sup><\/p>\n

3X6-15F<\/sup>-12F<\/sup><\/td>\n

Prone Bench\u00a0 press<\/p>\n

Incline dumbbell press-350 \u00a0<\/sup><\/p>\n

Prone dumbbell Flyes<\/p>\n

Incline cable flyes- 250\u00a0\u00a0<\/sup><\/p>\n

Cross bench dumbbell pullovers<\/td>\n

4X10-6-10F<\/sup>–6<\/u>F<\/sup><\/u>+4<\/u>F<\/sup><\/u>\u00a03X10-6<\/u>F<\/sup><\/u>+4<\/u>F<\/sup><\/u>\u00a0-8F<\/sup><\/p>\n

3X10-12F<\/sup>-8F<\/sup><\/p>\n

3X5-12F<\/sup>-8F<\/sup><\/p>\n

3X5-15F<\/sup>-12F<\/sup><\/td>\n<\/tr>\n

Day-1-pm- Back, Traps, Biceps<\/strong><\/td>\n<\/td>\nDay-1-pm- Back, Traps, Biceps<\/strong><\/td>\n<\/td>\n<\/tr>\n
Lat pull down front overhand grip- 16\u201d<\/p>\n

Bent over barbell rows- reg. grip<\/p>\n

Low pulley rows 14\u201d overhand grip<\/p>\n

One arm dumbbell rows<\/p>\n

Dumbbell shrugs from side<\/td>\n

4X10-6-12F<\/sup>-8F\u00a0<\/sup><\/p>\n

4X10-12F<\/sup>-8F<\/sup>-12F<\/sup><\/p>\n

3X10-10F<\/sup>-15F\u00a0<\/sup><\/p>\n

2X15F<\/sup>-12F<\/sup>\u00a0\u00a0<\/sup><\/p>\n

4X10-15F<\/sup>-12F<\/sup>-15F<\/sup><\/td>\n

Lat pull down front wide- 28\u201d<\/p>\n

T- Bar rows<\/p>\n

Low pulley rows curl grip- 16\u201d<\/p>\n

One arm low pulley rows<\/p>\n

Barbell shrugs \u2013 18\u201d<\/td>\n

4X10-6-15F<\/sup>-12F<\/sup><\/p>\n

4X10-15F<\/sup>-12F<\/sup>-10F<\/sup><\/p>\n

3X10-15F<\/sup>-12F<\/sup>\u00a0\u00a0<\/sup><\/p>\n

2X15F<\/sup>-12F<\/sup><\/p>\n

4X10-15F<\/sup>-12F<\/sup>-10F<\/sup><\/td>\n<\/tr>\n

Day-2-am- Quadriceps<\/strong><\/td>\n<\/td>\nDay-2-am- Quadriceps<\/strong><\/td>\n<\/td>\n<\/tr>\n
Thighs extension<\/p>\n

Regular squats<\/p>\n

Machine hack squats – regular feet<\/p>\n

Duck squats at hack<\/p>\n

Sissy squats<\/td>\n

4X10-6-12F<\/sup>–8<\/u>F<\/sup><\/u>+4<\/u>F<\/sup><\/u><\/p>\n

5X10-6-12F<\/sup>-8F<\/sup>-12F<\/sup><\/p>\n

3X8-12F<\/sup>–10<\/u>F<\/sup><\/u>+5<\/u>F<\/sup><\/u><\/p>\n

2X15F<\/sup>-12F<\/sup>\u00a0\u00a0<\/sup><\/p>\n

2X5-F<\/td>\n

Thighs extension<\/p>\n

Front squats at smith<\/p>\n

Leg press- regular feet<\/p>\n

Duck press<\/p>\n

Sissy squats<\/td>\n

4X10-6-12F<\/sup>–8<\/u>F<\/sup><\/u>+6<\/u>F<\/sup><\/u><\/p>\n

3X 10-6-12F<\/sup><\/p>\n

4X10-6-15F<\/sup>–10<\/u>F<\/sup><\/u>+6<\/u>F<\/sup><\/u><\/p>\n

2X15F<\/sup>-12F<\/sup>\u00a0\u00a0<\/sup><\/p>\n

2X5-F<\/td>\n<\/tr>\n

Day-2-pm- Abdominals<\/strong><\/td>\n<\/td>\nDay-2-pm- Abdominals<\/strong><\/td>\n<\/td>\n<\/tr>\n
Lying alternate leg raises<\/p>\n

Hanging leg raises<\/p>\n

Over head cable side crunches<\/p>\n

Hip crunches<\/p>\n

Ab board crunches<\/td>\n

2×20-40 (total)<\/p>\n

3X10-15F<\/sup>-10F<\/sup><\/p>\n

3×10-15F<\/sup>–10<\/u>F<\/sup><\/u>+6<\/u>F<\/sup><\/u><\/p>\n

3X5-F-F<\/p>\n

3X10-F-F<\/td>\n

Lying cycling<\/p>\n

Seated \u2018V\u2019 ups<\/p>\n

Lying side leg raises<\/p>\n

Ab board sit ups<\/p>\n

Knee high crunches<\/td>\n

2×20-40<\/p>\n

3X10-15F<\/sup>-12F<\/sup><\/p>\n

3X5-F-F<\/p>\n

3X10-15F<\/sup>–10<\/u>F<\/sup><\/u>+6<\/u>F<\/sup><\/u><\/p>\n

3X10-F-F<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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<\/span><\/a> needs an advanced plan to stay on top of his game!<\/p>\n

\n
\n
<\/div>\n<\/div>\n<\/div>\n\n\n\n\n\n\n\n\n\n\n\n
Exercises for cycle \u2018A\u2019<\/strong><\/td>\nSets x Reps<\/strong><\/td>\nExercises for cycle \u2018B\u2019<\/strong><\/td>\nSets x Reps<\/strong><\/td>\n<\/tr>\n
Day-3-am- Triceps<\/strong><\/td>\n<\/td>\nDay-3-pm- Triceps<\/strong><\/td>\n<\/td>\n<\/tr>\n
Triceps pushdown V bar<\/p>\n

Lying decline EZ bar extensions<\/p>\n

Overhead barbell French press<\/p>\n

One arm rope pushdowns<\/td>\n

5X10-8-10F<\/sup>-8F<\/sup>-10F<\/sup><\/p>\n

3X6-12F<\/sup>–6<\/u>F<\/sup><\/u>+4<\/u>F<\/sup><\/u><\/p>\n

3X6-12F<\/sup>-8F<\/sup><\/p>\n

2X6-12F<\/sup><\/td>\n

Triceps rope pushdown<\/p>\n

Lying decline dumbbell extensions<\/p>\n

Overhead cable French press<\/p>\n

One arm cable pushdown reg. grip<\/td>\n

5X10-8-12F<\/sup>-10F<\/sup>-8F<\/sup><\/p>\n

3X6-12F<\/sup>-8F<\/sup><\/p>\n

3X6-12F<\/sup>–8<\/u>F<\/sup><\/u>+4<\/u>F<\/sup><\/u><\/p>\n

2X6-12F<\/sup><\/td>\n<\/tr>\n

Day-3-pm- Biceps, Forearms<\/strong><\/td>\n<\/td>\nDay-3-pm- Biceps, Forearms<\/strong><\/td>\n<\/td>\n<\/tr>\n
High incline dumbbell curls- 700<\/sup><\/p>\n

Steep dumbbell preacher curls O.A.<\/p>\n

Kneeling two arm cable curls- 11\u201d<\/p>\n

Horizontal double biceps curls<\/p>\n

Barbell wrist curls<\/td>\n

4X10-6-10F<\/sup>–6<\/u>F<\/sup><\/u>+4<\/u>F<\/sup><\/u><\/p>\n

3X8-10F<\/sup>-6F<\/sup><\/p>\n

3X8-12F<\/sup>-8F<\/sup><\/p>\n

3X8-12F<\/sup>-8F<\/sup><\/p>\n

3X20F<\/sup>-15F<\/sup>-10F<\/sup><\/td>\n

Low incline dumbbell curls- 250\u00a0<\/sup><\/p>\n

Steep barbell preacher curls- 11\u201d<\/p>\n

Standing two arm cable curls- 16\u201d<\/p>\n

High pulley one arm cable curls<\/p>\n

Reverse wrist curls<\/td>\n

4X10-6-10F<\/sup>–6<\/u>F<\/sup><\/u>+4<\/u>F<\/sup><\/u><\/p>\n

3X8-10F<\/sup>-8F<\/sup><\/p>\n

3X8-12F<\/sup>-8F<\/sup><\/p>\n

3X8-12F<\/sup>-8F<\/sup><\/p>\n

3X10-15F<\/sup>-15F<\/sup><\/td>\n<\/tr>\n

Day-4-am- Hamstrings, Calves<\/strong><\/td>\n<\/td>\nDay-4-am- Hamstrings, Calves<\/strong><\/td>\n<\/td>\n<\/tr>\n
Walking lunges<\/p>\n

Lying thigh curls<\/p>\n

Incline lying dumbbell leg curls<\/p>\n

Stiff legged dead lifts<\/p>\n

Donkey caves raises<\/td>\n

2X10–20F<\/sup><\/p>\n

4X10-6-12F<\/sup>–8<\/u>F<\/sup><\/u>+4<\/u>F<\/sup><\/u>\u00a02X6-12F<\/sup><\/p>\n

3X10-15F<\/sup>-15F<\/sup><\/p>\n

4X15-10-F(M)-F(R)<\/td>\n

Reverse lunges at smith<\/p>\n

Incline dumbbell thigh curls<\/p>\n

Lying thigh curls- AIM & DIM<\/p>\n

Hyper extensions<\/p>\n

Donkey caves raises<\/td>\n

2X10–20F<\/sup><\/p>\n

4X10-12F<\/sup>-8F<\/sup>-6F<\/sup><\/p>\n

3X6-6F<\/sup>-6F<\/sup><\/p>\n

3X10-15F<\/sup>-15F<\/sup><\/p>\n

4X15-10-F(R)-F(M)<\/td>\n<\/tr>\n

Day-4-pm- Deltoids<\/strong><\/td>\n<\/td>\nDay-4-pm- Deltoids<\/strong><\/td>\n<\/td>\n<\/tr>\n
Arnold press<\/p>\n

Mentzer side laterals<\/p>\n

Side cable push press<\/p>\n

One arm cable rear lateral raises<\/p>\n

Dumbbell reverse flyes on high bench<\/p>\n

Press behind the neck<\/td>\n

4X10-6-12F<\/sup>-8F<\/sup><\/p>\n

3X6-12F<\/sup>–8<\/u>F<\/sup><\/u>+4<\/u>F<\/sup><\/u><\/p>\n

3X6-10F<\/sup>-6F<\/sup><\/p>\n

3X8-15F<\/sup>–10<\/u>F<\/sup><\/u>+6<\/u>F<\/sup><\/u><\/p>\n

2X15F<\/sup>-12F<\/sup><\/p>\n

2X8-12F<\/sup><\/td>\n

Side dumbbell press<\/p>\n

Incline lying dumbbell side laterals<\/p>\n

Cable side lateral raises<\/p>\n

One arm dumbbell rear laterals<\/p>\n

Reverse flyes at Pec dec straight arms<\/p>\n

Alternate dumbbell front raises<\/td>\n

4X10-6-10F<\/sup>-6F<\/sup><\/p>\n

3X8-12F<\/sup>–8<\/u>F<\/sup><\/u>+4<\/u>F<\/sup><\/u><\/p>\n

2X12F<\/sup>-10F<\/sup><\/p>\n

3X8-15F<\/sup>–10<\/u>F<\/sup><\/u>+6<\/u>F<\/sup><\/u><\/p>\n

2X15F<\/sup>-12F<\/sup><\/p>\n

2X8–12F<\/sup><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Muscle failure refers to the act of failing on a particular exercise, wherein your body refuses to do even one more rep!<\/span><\/em><\/p><\/blockquote>\n\n\n\n\n\n\n\n\n\n\n\n\n
Exercises for cycle \u2018A\u2019<\/strong><\/td>\nSets x Reps<\/strong><\/td>\nExercises for cycle \u2018B\u2019<\/strong><\/td>\nSets x Reps<\/strong><\/td>\n<\/tr>\n
Day-5-am- Pecs special<\/strong><\/td>\n<\/td>\nDay-5-am- Pecs special<\/strong><\/td>\n<\/td>\n<\/tr>\n
Narrow grip prone bench press- 18\u201d<\/p>\n

Incline dumbbell flyes–250 \u00a0<\/sup><\/p>\n

Pec dec flyes straight arm<\/p>\n

Stiff arm barbell pullovers<\/td>\n

4X10-6-12F<\/sup>-8F<\/sup><\/p>\n

3X10-15F<\/sup>-10F<\/sup><\/p>\n

3X6-12F<\/sup>-10F<\/sup><\/p>\n

2X10-15F<\/sup><\/td>\n

Narrow grip smith bench press- 18\u201d<\/p>\n

Prone cable flyes<\/p>\n

Cable crossovers<\/p>\n

Stiff arm barbell pullovers<\/td>\n

4X10-6-12F<\/sup>-10F<\/sup><\/p>\n

3X8-15F<\/sup>-12F<\/sup><\/p>\n

3X6-15F<\/sup>-12F<\/sup><\/p>\n

2X10-15F<\/sup><\/td>\n<\/tr>\n

Day-5-pm- Lats special<\/strong><\/td>\n<\/td>\nDay-5-pm- Lats special<\/strong><\/td>\n<\/td>\n<\/tr>\n
Lat pull downs front close- 12\u201d<\/p>\n

One arm same side pull downs<\/p>\n

High cable horse position rows O.A.<\/p>\n

One arm cable lat pulls **<\/td>\n

4X10-6-12F<\/sup>-10F<\/sup><\/p>\n

3X6-12F<\/sup>-8F<\/sup><\/p>\n

3X6-15F<\/sup>-12F<\/sup><\/p>\n

3X6-15F<\/sup>-12F<\/sup><\/td>\n

Lat pull downs front overhand -14\u201d<\/p>\n

One arm cross side pull downs<\/p>\n

Low cable horse position rows O.A.<\/p>\n

One arm cable lat flyes<\/td>\n

4X10-6-12F<\/sup>-10F<\/sup><\/p>\n

3X6-12F<\/sup>-8F<\/sup><\/p>\n

3X6-15F<\/sup>-12F<\/sup><\/p>\n

3X6-15F<\/sup>-12F<\/sup><\/td>\n<\/tr>\n

Day-6-am- Abdominals, Calves<\/strong><\/td>\n<\/td>\nDay-6-am- Abdominals, Calves<\/strong><\/td>\n<\/td>\n<\/tr>\n
Hanging knee-ups<\/p>\n

Hanging twisting leg raises<\/p>\n

Decline sit ups<\/p>\n

Standing calves raises<\/p>\n

Seated calves raises<\/td>\n

3X10-F-F<\/p>\n

2X10-F<\/p>\n

2X10-F-F<\/p>\n

4X15-10-25F<\/sup>–15<\/u>F<\/sup><\/u>+15<\/u>F<\/sup><\/u><\/p>\n

3X15-30F<\/sup>-20F<\/sup><\/td>\n

Ab board (high angle) knee ups<\/p>\n

Twisting crunches on Ab board<\/p>\n

Ab board crunches<\/p>\n

Standing calves raises<\/p>\n

Toe press- two legged<\/td>\n

3X10-F-F<\/p>\n

2X10-F<\/p>\n

3X10-F-F<\/p>\n

4X15-30F<\/sup>-20F<\/sup>-15F<\/sup><\/p>\n

3X15-30F<\/sup>-30F<\/sup><\/td>\n<\/tr>\n

Day-6-pm- Arms<\/strong><\/td>\n<\/td>\nDay-6-pm- Arms<\/strong><\/td>\n<\/td>\n<\/tr>\n
Cable preacher curls- 11\u201d<\/p>\n

Seated one arm cable curls<\/p>\n

Dumbbell concentration curls B.O.<\/p>\n

Triceps pushdown V bar<\/p>\n

Overhead rope extension\u00a0 bent over<\/p>\n

Dumbbell kick back<\/p>\n

Day-7- Off<\/strong><\/u><\/p>\n

Day-8- Repeat day-1, Cycle- B<\/strong><\/u><\/td>\n

4X10-6-12F<\/sup>-8F<\/sup><\/p>\n

3X10-12F<\/sup>-8F<\/sup><\/p>\n

3X6-10F<\/sup>-8F<\/sup><\/p>\n

4X10-8-12F<\/sup>-8F<\/sup><\/p>\n

3X10-15F<\/sup>-10F<\/sup><\/p>\n

3X10-15F<\/sup>-12F<\/sup><\/td>\n

Cable preacher curls- 16\u201d<\/p>\n

Opp. standing one arm cable curls<\/p>\n

Dumbbell concentration curls B.O.<\/p>\n

Dips behind the hips<\/p>\n

Overhead cable French curls<\/p>\n

Kick back by rope<\/p>\n

Day-7- Off<\/strong><\/u><\/p>\n

Day-8- Repeat day-1, Cycle- A<\/strong><\/u><\/td>\n

4X10-8-12F<\/sup>-8F<\/sup><\/p>\n

3X10-12F<\/sup>-10F<\/sup><\/p>\n

3X10-12F<\/sup>-10F<\/sup><\/p>\n

4X10-8-15F<\/sup>-10F<\/sup><\/p>\n

3X10-15F<\/sup>-12F<\/sup><\/p>\n

3X10-15F<\/sup>-12F<\/sup><\/td>\n<\/tr>\n

**<\/strong>stand under cable crossovers grip the handle from high side pulley then pull it horizontally on back side,\u00a0 focus on lower inner lat muscle.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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\u00a0only. The beginner or intermediate lifter’s body will not be able to cope with this high volume.<\/p>\n

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<\/div>\n<\/div>\n<\/div>\n

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

Yatinder Singh Diet Plan:<\/strong><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Food item<\/strong><\/td>\nQuantity<\/strong><\/td>\nFood item<\/strong><\/td>\nQuantity<\/strong><\/td>\n<\/tr>\n
Early drink- 6.00 am<\/td>\n<\/td>\nLunch\u20141.30 pm<\/td>\n<\/td>\n<\/tr>\n
Soft water lukewarm<\/p>\n

BCAA<\/p>\n

L-Glutamine<\/span><\/a><\/td>\n

\u00a0300 ml<\/p>\n

5 g<\/p>\n

5 g<\/td>\n

Soft water<\/p>\n

Chicken<\/p>\n

Roti<\/p>\n

Salad<\/td>\n

150 ml<\/p>\n

250 g<\/p>\n

2<\/p>\n

1 plate<\/td>\n<\/tr>\n

Pre-Cardio drink- 6.15 am<\/td>\n<\/td>\nPre-Workout drink- 3.45 pm<\/td>\n<\/td>\n<\/tr>\n
Soft water<\/p>\n

Fat burner<\/span>\u00a0<\/a><\/p>\n

Cardio: Brisk walk- \u00a0<\/strong><\/u><\/p>\n

From- 6.30 To 7.15 am<\/strong><\/td>\n

\u00a0250 ml<\/p>\n

1 serving<\/td>\n

Soft water<\/p>\n

Pre-Workout supplement<\/span><\/a> with carb<\/p>\n

Arginine<\/p>\n

Weight training workout-<\/strong><\/u><\/p>\n

\u00a0From- 4.00 To 5.15 am.<\/strong><\/td>\n

\u00a0250 ml<\/p>\n

1 serving<\/p>\n

2 g<\/td>\n<\/tr>\n

Pre- Workout drink- 7.20 am<\/td>\n<\/td>\nPost-Workout drink- 5.15 pm<\/td>\n<\/td>\n<\/tr>\n
Soft water<\/p>\n

Zero carb Pre-Workout<\/p>\n

Arginine<\/p>\n

Weight training from 7.30 am<\/strong><\/u><\/td>\n

250 ml<\/p>\n

1 serving<\/p>\n

2 g<\/td>\n

Soft water<\/p>\n

Protein<\/p>\n

BCAA<\/p>\n

L-Glutamine<\/p>\n

White rice<\/td>\n

250 ml<\/p>\n

40 g<\/p>\n

5 g<\/p>\n

5 g<\/p>\n

1 bowl<\/td>\n<\/tr>\n

Post-Workout drink-8.45 am<\/td>\n<\/td>\nDinner – 7.30 pm<\/td>\n<\/td>\n<\/tr>\n
Soft water<\/p>\n

Protein\u00a0<\/span><\/a><\/p>\n

BCAA<\/span><\/a><\/p>\n

L-Glutamine<\/p>\n

Sweet potato<\/td>\n

250 ml<\/p>\n

40 g<\/p>\n

5 g<\/p>\n

5 g<\/p>\n

200 g<\/td>\n

Soft water<\/p>\n

Chicken<\/p>\n

Fruits<\/p>\n

Multi Vitamin<\/td>\n

150 ml<\/p>\n

250 g<\/p>\n

200 g<\/p>\n

1 serving<\/td>\n<\/tr>\n

Mid-Morning meal- 11.00 am<\/td>\n<\/td>\nNight\u00a0 drink- 10.00 pm<\/td>\n<\/td>\n<\/tr>\n
Soft water<\/p>\n

Egg whites<\/p>\n

Fruits<\/p>\n

Multi Vitamin<\/span><\/a><\/td>\n

150 ml<\/p>\n

10<\/p>\n

200 g<\/p>\n

1 serving<\/td>\n

Soft water<\/p>\n

Casein protein<\/span><\/a>\u00a0<\/span><\/p>\n

Roti<\/td>\n

250 ml<\/p>\n

40 g<\/p>\n

2<\/p>\n

<\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
\n
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Yatinder Singh Workout: Exercises for cycle \u2018A\u2019 Sets x Reps Exercises for cycle \u2018B\u2019 Sets x Reps Day-1- am- Pectorals, Triceps Day-1- am- Pectorals, Triceps Incline\u00a0 bench press-350\u00a0 Prone dumbbell\u00a0 H.G. press\u00a0 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\u00a0 press Incline dumbbell press-350 \u00a0 […]<\/p>\n","protected":false},"author":43,"featured_media":18272,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[22,118],"tags":[],"secondary_tag":[35,109],"class_list":{"0":"post-11214","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bodybuilding","8":"category-celebrity","9":"secondary_tag-exercise","10":"secondary_tag-motivation","11":"entry"},"acf":[],"yoast_head":"\nMr. India Yatinder Singh Diet and Workout Plan<\/title>\n<meta name=\"description\" content=\"Mr. India Yatinder Singh diet plan brought him the golden days of his life. 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