Jean Claude Van Damme Workout and Diet

Jean-Claude Van Damme workout routine and diet plan. Jean-Claude Van Damme exercises for body fitness. Jean-Claude Van Damme born 18 October 1960 is a Belgian
martial artist, actor, and director. He is best known for The Expendables 2, Timecop, Universal Soldier and Double Impact. Damme has a great physique and follows an intense workout routine in order to maintain his body. Let us look at Jean-Claude Van Damme body Workout secret.

“I can move in a mean way, a nice way, a polite way. Any way you need me to move, I am there for you,” Jean says. “I can act better today than yesterday.”



Height: 5 ft 10 in or 177 cm

Weight: 180 pounds or 82 kg














Exercise routine


Day: 1, 3, 5 (Chest, Back, Thighs, Calves, Abs)

Chest
  • Barbell bench press: 4 sets of 8-10 reps
  • Barbell Incline Bench Press: 4 sets of 8-10 reps
  • Dumbbell flyes: 3 sets of 8-10 reps
  • Parallel bar dips: 3 sets of 10 reps
  • Pullover: 3 sets of 12 reps

Back

  • Chin-ups: 4 sets of 8 reps
  • Close grip chins: 4 sets of 10 reps
  • T bar rows: 4 sets of 12-15 reps
  • Bent over barbell rows: 4 sets of 8-12 reps

Thighs

  • Squats: 5 sets of 15 reps
  • Front squats: 4 sets of 8-10 reps
  • Hack squats: 3 sets of 10 reps
  • Leg curls: 4 sets of 10 reps
  • Standing leg curls: 4 sets of 10 reps
  • Straight leg dead lifts: 3 sets of 10 reps

Calves

  • Donkey calf raises: 4 sets of 10 reps
  • Standing calf raises: 4 sets of 10-15 reps

Abs

  • Crunches: 3 sets of 25 reps
  • Bent over twists: 10 sets of 10 reps
  • Machine crunches: 3 sets of 25 reps
  • Half crunches: 10 sets of 10 reps

 

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Day: 2, 4, 6 (Shoulders, Upper arms, Fore-arms, Calves, Abs )

 

Shoulders
  • Behind the neck presses: 5 sets of 15 reps
  • Lateral raises: 4 sets of 8 reps
  • Bent over dumbbell laterals: 4 sets of 8 reps
  • Dumbbell shrugs: 3 sets of 10 reps

Upper arms

  • Standing barbell curls: 5 sets of 10 reps
  • Incline dumbbell curls: 4 sets of 8 reps
  • Concentration: 3 sets of 8 reps
  • Lying triceps extensions: 4 sets of 10 reps
  • Triceps cable press downs: 3 sets of 8 reps
  • One arm triceps extensions: 4 sets of 10 reps

Fore-arms

  • Barbell wrists curls: 4 sets of 10 reps
  • Reverse wrist curls: 3 sets of 10 reps

Calves

  • Seated calf raises: 4 sets of 10 reps

Abs

  • Reverse crunches: 4 sets of 25 reps
  • Seated twists: 10 sets of 10 reps
  • Vertical bench crunches: 4 sets of 25 reps

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Eating plan


When you put good things into your body, you nourish your red cells and feed your muscles then you’re taking care of your body. I didn’t do that for a while, but I’m doing it now, Damme says. Jean-Claude Van Damme diet mainly consists of rice, bread, vegetables, and beans.

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