{"id":11224,"date":"2015-11-05T06:21:36","date_gmt":"2015-11-05T06:21:36","guid":{"rendered":"http:\/\/localhost\/hk-blog\/ranjeet-singh-mr-india-workout-and-diet-plan-bid-4474\/"},"modified":"2024-03-19T14:44:18","modified_gmt":"2024-03-19T09:14:18","slug":"ranjeet-singh-mr-india-workout-and-diet-plan-bid-4474","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/ranjeet-singh-mr-india-workout-and-diet-plan\/bid-4474\/","title":{"rendered":"Ranjeet Singh Mr. India Workout and Diet Plan"},"content":{"rendered":"<p>Ranjit follows a unique workout plan for 6 days and rotates the first and second day of his workout plan. This unique method allows him to train each muscle group three times a week! So a Ranjeet Singh\u00a0workout could go like:<\/p>\n<ul>\n<li>Monday- Legs<\/li>\n<li>Tuesday- Chest\/Biceps<\/li>\n<li>Wednesday- Shoulders\/Hamstrings<\/li>\n<li>Thursday- Back\/Triceps<\/li>\n<li>Friday-Legs<\/li>\n<li>Saturday- Chest\/Biceps<\/li>\n<li>Sunday- Off<\/li>\n<li>Monday- Starting from Shoulders\/Hamstrings&#8230;<\/li>\n<\/ul>\n<p>Ranjit does a high volume workout so be advised to do this at your own discresion. For abs\/obliques, Ranjit hits it thrice a week after any workout that he feels like. So this was<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/ranjeet-singh-mr-india-workout-and-diet-plan\/bid-4474\/#Ranjeet_Singh_workout_plan\" >Ranjeet Singh workout plan:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/ranjeet-singh-mr-india-workout-and-diet-plan\/bid-4474\/#Monday-_Legs\" >Monday- Legs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/ranjeet-singh-mr-india-workout-and-diet-plan\/bid-4474\/#Tuesday-_ChestBiceps\" >Tuesday- Chest\/Biceps<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/ranjeet-singh-mr-india-workout-and-diet-plan\/bid-4474\/#Wednesday-_ShouldersHamstrings\" >Wednesday- Shoulders\/Hamstrings<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/ranjeet-singh-mr-india-workout-and-diet-plan\/bid-4474\/#Thursday-_Backbiceps\" >Thursday- Back\/biceps<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Ranjeet_Singh_workout_plan\"><\/span><strong>Ranjeet Singh workout plan<\/strong>:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Monday-_Legs\"><\/span>Monday- Legs<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table style=\"line-height: 20.8px; width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Free Squats<\/td>\n<td>3 sets x 50 reps<\/td>\n<\/tr>\n<tr>\n<td>Back Squat<\/td>\n<td>7 sets x 8 reps<\/td>\n<\/tr>\n<tr>\n<td>Leg Extension<\/td>\n<td>4 sets x 25 reps<\/td>\n<\/tr>\n<tr>\n<td>Leg Press<\/td>\n<td>3 sets x 15, 18, 20<\/td>\n<\/tr>\n<tr>\n<td>Walking Lunges<\/td>\n<td>100-150 meters<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><\/h3>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/eeeeeeee_0.png\" \/><\/div>\n<\/div>\n<\/div>\n<h3><span class=\"ez-toc-section\" id=\"Tuesday-_ChestBiceps\"><\/span>Tuesday- Chest\/Biceps<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table style=\"line-height: 20.8px; width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Pushups<\/td>\n<td>3 sets x failure<\/td>\n<\/tr>\n<tr>\n<td>Incline Bench Press<\/td>\n<td>4 sets x 12, 10, 8, 8<\/td>\n<\/tr>\n<tr>\n<td>Incline Fly x Flat Bench Press<\/td>\n<td>3 sets x 12 reps<\/td>\n<\/tr>\n<tr>\n<td>Decline Bench x \u00a0Parallel Dips<\/td>\n<td>3 sets x 12, 10, 8<\/td>\n<\/tr>\n<tr>\n<td>Cable Crossover<\/td>\n<td>3 sets x failure<\/td>\n<\/tr>\n<tr>\n<td>Concentration Curl<\/td>\n<td>3 sets x 15, 12, 10<\/td>\n<\/tr>\n<tr>\n<td>Preacher Curl<\/td>\n<td>3 sets x 15, 12, 10<\/td>\n<\/tr>\n<tr>\n<td>Incline Hammer Curl<\/td>\n<td>3 sets x 15, 12, 10<\/td>\n<\/tr>\n<tr>\n<td>Reverse x Barbell Curl<\/td>\n<td>3 sets x 7 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><\/h3>\n<h2><span class=\"ez-toc-section\" id=\"Wednesday-_ShouldersHamstrings\"><\/span>Wednesday- Shoulders\/Hamstrings<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Thursday-_Backbiceps\"><\/span>Thursday- Back\/biceps<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table style=\"line-height: 20.8px; width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Weighted Pull-ups<\/td>\n<td>4 sets x 8 reps<\/td>\n<\/tr>\n<tr>\n<td>Bent Over Row<\/td>\n<td>4 sets x 8-10 reps<\/td>\n<\/tr>\n<tr>\n<td>Wide Grip Seated Row<\/td>\n<td>3 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Wide x Close Grip Pulldown<\/td>\n<td>3 sets x 12-10 reps<\/td>\n<\/tr>\n<tr>\n<td>One Arm Rowing<\/td>\n<td>3 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Hyperextension<\/td>\n<td>3 sets x 25 reps<\/td>\n<\/tr>\n<tr>\n<td>Close Push Ups x Bench Dips<\/td>\n<td>3 sets x 15 reps<\/td>\n<\/tr>\n<tr>\n<td>Rope Tricep Pushdown<\/td>\n<td>3 sets x 12 reps<\/td>\n<\/tr>\n<tr>\n<td>Skullcrushers<\/td>\n<td>3 sets x 12 reps<\/td>\n<\/tr>\n<tr>\n<td>Dumbell Kickback<\/td>\n<td>3 sets x 12 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>If you thought this workout was tough, wait till you see Ranjeet Singh\u00a0diet plan. The diet plan is not only regimented but also high in protein which allows Ranjit to even maintain single digit bodyfat in the offseason! Now that&#8217;s true dedication<\/p>\n<table style=\"line-height: 20.8px; width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td>Meal<\/td>\n<td>Time<\/td>\n<td>Description<\/td>\n<\/tr>\n<tr>\n<td>Meal 1<\/td>\n<td>6am<\/td>\n<td>1 scoop\u00a0<a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/proteins\/whey-proteins?navKey=SCT-snt-pt-wp&amp;itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000cd;\"><u>Whey Protein<\/u><\/span><\/a>, 5 spoon oats, 6 walnuts and 10 almonds (soaked), 1 boiled potato<\/td>\n<\/tr>\n<tr>\n<td>Meal 2<\/td>\n<td>7am<\/td>\n<td><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/top-10-foods-you-should-include-in-your-pre-workout-meal\/bid-4436\"><span style=\"color: #0000cd;\">Preworkout foods<\/span><\/a>: 1 scoop Glutamine,<span style=\"color: #0000ff;\">\u00a0<\/span><u><a href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/workout-essentials\/amino-acids-bcaas?navKey=SCT-SPT-amin&amp;itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000cd;\">BCAA<\/span><\/a><\/u><a href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/workout-essentials\/amino-acids-bcaas?navKey=SCT-SPT-amin&amp;itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000cd;\">\u00a0<\/span><\/a>and Caffeine, Amino during workout<\/td>\n<\/tr>\n<tr>\n<td>Meal 3<\/td>\n<td>8:30am<\/td>\n<td><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/importance-of-post-workout-nutrition-what-to-eat-after-workout\/bid-4295\"><span style=\"color: #0000cd;\">Postworkout foods<\/span><\/a>: 1.5 scoop Whey Protein, 1.5 scoop liquid carbs<\/td>\n<\/tr>\n<tr>\n<td>Meal 4<\/td>\n<td>9:30-10am<\/td>\n<td>7 egg whites, 2 egg yolks with 250gm of sweet potato<\/td>\n<\/tr>\n<tr>\n<td>Meal 5<\/td>\n<td>12:30pm<\/td>\n<td>250gm boiled chicken, 1 cup rice and salad<\/td>\n<\/tr>\n<tr>\n<td>Meal 6<\/td>\n<td>4pm<\/td>\n<td>4 egg whites, 150gm chicken breast, 4 brown bread slices<\/td>\n<\/tr>\n<tr>\n<td>Meal 7<\/td>\n<td>7:30pm<\/td>\n<td>250gm fish, 1 plate of green vegetables, 1 scoop\u00a0bcaa, 1 scoop Amino<\/td>\n<\/tr>\n<tr>\n<td>Meal 8<\/td>\n<td>9:30pm<\/td>\n<td>5 egg whites, 1 boiled potato<\/td>\n<\/tr>\n<tr>\n<td>Meal 9<\/td>\n<td>11:30pm<\/td>\n<td>1 scoop\u00a0<u><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/pre-post-workout\/glutamine?navKey=SCT-snt-pw-gm&amp;itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000cd;\">glutamine<\/span><\/a><\/u>, 1 scoop\u00a0<a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/proteins\/casein-proteins?navKey=SCT-snt-pt-spt&amp;itracker=w:hkconnect|;p:inter-linking|;\"><span style=\"color: #0000cd;\">casein<\/span><\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ranjit follows a unique workout plan for 6 days and rotates the first and second day of his workout plan. This unique method allows him to train each muscle group three times a week! So a Ranjeet Singh\u00a0workout could go like: Monday- Legs Tuesday- Chest\/Biceps Wednesday- Shoulders\/Hamstrings Thursday- Back\/Triceps Friday-Legs Saturday- Chest\/Biceps Sunday- Off Monday- [&hellip;]<\/p>\n","protected":false},"author":43,"featured_media":19440,"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-11224","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":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ranjeet Singh Mr. India Workout and Diet Plan<\/title>\n<meta name=\"description\" content=\"The consistency of Ranjeet Singh Mr. India workout led him to earn multiple accolades and rewards. 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