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Day 1: Chest Workout | Day 2: Triceps Workout | Day 3: Back and Shoulders | Day 4: Legs Workout | Day 5: Rest | Day 6: Rest | Day 7: Rest |
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 | Notes |
---|---|---|---|---|
1A. Barbell Bench Press | 4 sets | 8 reps | 60s | |
1B. Decline Barbell Bench Press![]() | 4 sets | 8 reps | 60s | |
2A. Dumbbell Flys![]() | 4 sets | 8 reps | 60s | |
2B. Push-up | 4 sets | 8 reps | 60s | |
3A. Hammer Grip Incline DB Bench Press![]() | 4 sets | 8 reps | 60s | |
3B. Low Cable Crossover | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. French Press![]() | 4 sets | 8 reps | 60s | |
1B. Lying Triceps Press | 4 sets | 8 reps | 60s | |
2A. Reverse Grip Triceps Pushdown | 4 sets | 8 reps | 60s | |
2B. EZ Bar Incline Triceps Extension | 4 sets | 8 reps | 60s | |
3A. Single Arm Dumbbell Kickback (on Bench)![]() | 4 sets | 8 reps | 60s | |
3B. Tricep Dips![]() | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Seated Dumbbell Shoulder Press![]() | 4 sets | 8 reps | 60s | |
1B. Dumbbell Lateral Raise![]() | 4 sets | 8 reps | 60s | |
2A. Lat Pulldown | 4 sets | 8 reps | 60s | |
2B. Bent Over Barbell Row | 4 sets | 8 reps | 60s | |
3A. Barbell Deadlift | 4 sets | 8 reps | 60s | |
3B. Dumbbell Shrug![]() | 4 sets | 8 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 4 sets | 8 reps | 60s | |
1B. Dumbbell Standing Calf Raise![]() | 4 sets | 8 reps | 60s | |
2A. Wide-Stance Barbell Squat | 4 sets | 8 reps | 60s | |
2B. Dumbbell Lunges![]() | 4 sets | 8 reps | 60s | |
3A. Crossed-Arm Barbell Front Squat![]() | 4 sets | 8 reps | 60s | |
3B. Power Clean and Jerk | 4 sets | 8 reps | 60s |
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