Vin Diesel Workout: Fast & Furious Shape

By Chris Davis

	Intermediate (2-3 years)
	27 minutes/day \| 4 days/week
	Build Muscle, Tone Body
	Barbell, Flat Bench, Decline Bench, 2 x Dumbbell, Bodyweight, Incline Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, EZ Bar, Rope Cable Machine, Straight Bar Attachment, 1 x Dumbbell, Dips (Parallel) Bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, Squat Rack Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

The Vin Diesel workout uses supersets to get things done the way you’d expect–Fast & Furious. To get in shape for his roles, including the recent Fast & Furious 7, Diesel focuses on one body part per day. In a recent interview with Train Magazine, Vin Diesel shared his workout routine.

Vin Diesel’s rep range is usually around 8 reps per exercise. This is perfect for someone looking to gain muscle, while giving off the appearance of being agile at the same time.

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Chest Workout

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For the chest workout, Vin Diesel uses supersets. This means you do 2 exercises back-to-back, without rest. Then, rest for 1 minute, before repeating that superset. If he has time, Vin Diesel adds abs/core to this workout. Vin did not provide his specific abs routine. So, you would have to improvise.

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Bench Press	4 rounds	8 reps	0s
1B.Decline Barbell Bench Press	4 rounds	8 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Dumbbell Flyes	4 rounds	8 reps	0s
2B.Push-up	4 rounds	8 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Hammer Grip Incline DB Bench Press	4 rounds	8 reps	0s
3B.Low Cable Crossover	4 rounds	8 reps	60s

Day 2 - Triceps Workout

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell French Press	4 rounds	8 reps	0s
1B.Lying EZ-Bar Triceps Extension	4 rounds	8 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Reverse Grip Triceps Pushdown	4 rounds	8 reps	0s
2B.EZ Bar Incline Triceps Extension	4 rounds	8 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Single Arm Dumbbell Kickback (on Bench)	4 rounds	8 reps	0s
3B.Tricep Dips	4 rounds	8 reps	60s

Day 3 - Back and Shoulders

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Seated Dumbbell Shoulder Press	4 rounds	8 reps	0s
1B.Dumbbell Lateral Raise	4 rounds	8 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Lat Pulldown	4 rounds	8 reps	0s
2B.Bent Over Barbell Row	4 rounds	8 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Barbell Deadlift	4 rounds	8 reps	0s
3B.Dumbbell Shrug	4 rounds	8 reps	60s

Day 4 - Legs Workout

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Back Squat	4 rounds	8 reps	0s
1B.Dumbbell Calf Raises	4 rounds	8 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Wide-Stance Barbell Squat	4 rounds	8 reps	0s
2B.Dumbbell Lunges	4 rounds	8 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Crossed-Arm Barbell Front Squat	4 rounds	8 reps	0s
3B.Barbell Power Clean and Jerk	4 rounds	8 reps	60s

Date Created: 12/11/2019, UTC

Last Updated: 10/1/2021, UTC

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