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Vin Diesel Workout: Fast & Furious Shape

By Chris Davis

Experience
Intermediate (2-3 years)
Time
45 minutes/day | 4 days/week
Good for
Build Muscle, Tone Body
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
Description
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.

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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.

Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1A. Barbell Bench Press
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
1B. Decline Barbell Bench Press
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
2A. Dumbbell Flys
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
2B. Push-up
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Hammer Grip Incline DB Bench Press demonstrationPlay Hammer Grip Incline DB Bench Press demonstration
3A. Hammer Grip Incline DB Bench Press
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Low Cable Crossover demonstrationPlay Low Cable Crossover demonstration
3B. Low Cable Crossover
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Triceps Workout

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Circuit
French Press demonstrationPlay French Press demonstration
1A. French Press
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Lying Triceps Press demonstrationPlay Lying Triceps Press demonstration
1B. Lying Triceps Press
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Reverse Grip Triceps Pushdown demonstrationPlay Reverse Grip Triceps Pushdown demonstration
2A. Reverse Grip Triceps Pushdown
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
EZ Bar Incline Triceps Extension demonstrationPlay EZ Bar Incline Triceps Extension demonstration
2B. EZ Bar Incline Triceps Extension
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Single Arm Dumbbell Kickback (on Bench)▶
3A. Single Arm Dumbbell Kickback (on Bench)
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Tricep Dips▶
3B. Tricep Dips
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Back and Shoulders

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Circuit
Seated Dumbbell Shoulder Press▶
1A. Seated Dumbbell Shoulder Press
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
1B. Dumbbell Lateral Raise
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
2A. Lat Pulldown
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2B. Bent Over Barbell Row
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3A. Barbell Deadlift
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3B. Dumbbell Shrug
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Legs Workout

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
1A. Barbell Squat
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
1B. Dumbbell Standing Calf Raise
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Wide-Stance Barbell Squat demonstrationPlay Wide-Stance Barbell Squat demonstration
2A. Wide-Stance Barbell Squat
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
2B. Dumbbell Lunges
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Circuit
Crossed-Arm Barbell Front Squat▶
3A. Crossed-Arm Barbell Front Squat
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Power Clean and Jerk demonstrationPlay Power Clean and Jerk demonstration
3B. Power Clean and Jerk
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/11/2019, UTC


Last Updated: 9/12/2020, UTC

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