{"id":11742,"date":"2017-07-06T05:46:38","date_gmt":"2017-07-06T05:46:38","guid":{"rendered":"http:\/\/localhost\/hk-blog\/bhumika-sharma-workout-and-diet-plan-miss-world-bodybuilding-bid-6196\/"},"modified":"2024-08-05T17:17:46","modified_gmt":"2024-08-05T11:47:46","slug":"bhumika-sharma-workout-and-diet-plan-miss-world-bodybuilding-bid-6196","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/bhumika-sharma-workout-and-diet-plan-miss-world-bodybuilding\/bid-6196\/","title":{"rendered":"Bhumika Sharma Workout And Diet Plan – Miss World Bodybuilding"},"content":{"rendered":"

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\u2019t 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\u00a0disciplined diet<\/span><\/strong> and long hours of intense training<\/span><\/strong> for the 21-year-old girl from Dehradun to beat 50 contestants from around the world.<\/p>\n

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Bhumika Sharma image credits – Vikrant Bhandari Photography<\/em><\/u><\/strong><\/p>\n

Bhumika Sharma Workout Routine<\/strong><\/span><\/u><\/p>\n\n\n\n
DAY 1 – MONDAY<\/strong><\/span><\/caption>\n
Weight Training – Chest and Back<\/strong><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
Warm Up<\/strong><\/td>\n40 Minutes Running<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n
Exercise<\/strong><\/span><\/td>\nSets & Reps<\/strong><\/span><\/td>\n<\/tr>\n
Push ups<\/td>\n3 sets * 15 reps<\/td>\n<\/tr>\n
Flat bench press<\/td>\n4 sets* 12 reps<\/td>\n<\/tr>\n
Incline dumbbell press<\/td>\n3 sets* 12 reps<\/td>\n<\/tr>\n
Decline press<\/td>\n3 sets* 12 reps<\/td>\n<\/tr>\n
Bent over rows<\/td>\n3 sets *12 reps<\/td>\n<\/tr>\n
Back extension<\/td>\n3 sets* 12 reps<\/td>\n<\/tr>\n
Deadlifts<\/td>\n4 sets* 12 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
Stretching Compulsory<\/strong><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
DAY 2 – TUESDAY<\/strong><\/span><\/caption>\n
Weight Training – Legs and Shoulders<\/strong><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
Warm Up<\/strong><\/td>\n40 Minutes Cycling<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n\n\n
Exercise<\/strong><\/span><\/td>\nSets & Reps<\/strong><\/span><\/td>\n<\/tr>\n
Leg extensions<\/td>\n4 sets * 12 reps<\/td>\n<\/tr>\n
squats<\/td>\n3 sets* 12 reps<\/td>\n<\/tr>\n
lunges<\/td>\n3 sets* 12 reps<\/td>\n<\/tr>\n
lying curls<\/td>\n3 sets* 12 reps<\/td>\n<\/tr>\n
military press<\/td>\n3 sets *12 reps<\/td>\n<\/tr>\n
side lateral raises<\/td>\n3 sets* 12 reps<\/td>\n<\/tr>\n
front lateral raises<\/td>\n3 sets* 12 reps<\/td>\n<\/tr>\n
reverse flyes<\/td>\n3 sets* 12 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
DAY 3 – WEDNESDAY<\/strong><\/span><\/caption>\n
Weight Training – Arms<\/strong><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
Warm Up<\/strong><\/td>\n40 Minutes Running<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n\n\n\n\n\n\n
Exercise<\/strong><\/span><\/td>\nSets & Reps<\/strong><\/span><\/td>\n<\/tr>\n
Bicep Curls<\/td>\n4 sets * 15 reps<\/td>\n<\/tr>\n
Dumbell hammer curls<\/td>\n3 sets* 12 reps<\/td>\n<\/tr>\n
Preacher curls<\/td>\n3 sets* 12 reps<\/td>\n<\/tr>\n
Overhead triceps extensions<\/td>\n3 sets* 12 reps<\/td>\n<\/tr>\n
\u00a0French press<\/td>\n3 sets *12 reps<\/td>\n<\/tr>\n
Triceps kickback<\/td>\n3 sets* 12 reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
Stretching Compulsory<\/strong><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n\n
Day <\/strong>4,<\/strong>\u00a0Day 5, and Day 6 – Repeat.
\nDay 7 – Rest\u00a0<\/strong><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
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Image Source: Financial Express<\/em><\/u><\/span><\/p>\n

Bhumika Sharma Diet Plan<\/strong><\/u><\/span><\/h2>\n

Meal 1 – Wake-up meal\/ P<\/strong><\/span><\/span>re-breakfast<\/strong><\/span><\/span>\u00a0<\/strong><\/span><\/span>
\nNutrient groups: fast acting protein + high GI fruits <\/strong>(GI –\u00a0Glycemic Index )<\/em><\/p>\n