Tiger Shroff Body Workout and Diet

Tiger Shroff Workout and Diet. Tiger Shroff is an Indian actor best known for his upcoming film Heropanti. He is the son of Jackie Shroff who is well known Bollywood actor. Tiger idolizes Bruce Lee and is trained in martial arts. He underwent flexibility and motion training for his first film. His Strict training involved back layout, front pike, 360 degree-backward twist, wall flips and leaps. He reportedly helped Aamir Khan during his gym workout sessions for his part on Dhoom 3. He works out 7 days a week. Let us look at Tiger Shroff's Body fitness Workout routine.

Height: 5 ft 11 inches or 180 cm
Weight: 72 kg or 159 pounds
Chest: 43 inches or 109 cm
Biceps: 17 inches or 43 cm
Waist: 32 inches or 81 cm

Exercise routine 

Day 1- Chest

• Flat bench: 12 sets of 4-8 reps
• Incline bench: 12 sets of 4-8 reps
• Dumbbell press: 12 sets of 4-8 reps
• Chest flye: 12 sets of 4-8 reps

Day 2- Back

• Pull-ups: 12 sets of 4-8 reps
• Lateral machine pull-downs (80-85kg): 4 sets 10-12 reps
• Low and one-arm dumbbell rolls of 100 kg: 12 sets of 4-8 reps

Day 3- Legs

• Squats with 190kg weight on shoulders: 4 sets of 4-8 reps
• Hamstrings curls with 90kg weights: 4 sets of 4-8 reps
• Step-ups with 90kg weight: 4 sets of 4-8 reps
• Barbells: 4 sets of 4-8 reps
• Free squats: 4 sets of 4-8 reps

Day 4- Arms

• Olympic barbell curls with 60 kg weight: 12 sets of 4-8 reps
• Dumbbell curls with 32 kg weights: 12 sets of 4-8 reps
• Reverse curls with 30kg weight: 12 sets of 4-8 reps
• Close grip barbell presses: 12 sets of 4-8 reps
• Press downs: 12 sets of 4-8 reps
• Skull crushers with 68kg weight: 12 sets of 4-8 reps

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Day 5- Shoulders

• Knee and shoulder press with 90 kg weights: 12 sets of 4-8 reps
• Military press: 12 sets of 4-8 reps
• Lateral raises using dumbbells: 12 sets of 4-8 reps
• Lateral raises using machine: 12 sets of 4-8 reps
• Rear flyes with 40kg weight: 12 sets of 4-8 reps

Day 6- Mixed

• Dead lifts with 250 kg weight: 12 sets of 4-8 reps
• Squats with 100 kg weight: 12 sets of 4-8 reps
• Kneel and press with 50 kg weight: 12 sets of 4-8 reps
• Plyometric push-ups: 12 sets of 4-8 reps

Day 7- Abs

• Crunches: 12 sets of 10-12 reps
• Hanging reverse crunches: 12 sets of 10-12 reps
• Weight loaded reverse crunches with 10 kg weight: 12 sets of 10-12 reps
• Standing and seated calf presses: 12 sets of 10-12 reps

Eating plan

• Breakfast: 8 egg whites and oatmeal

• Snack: Dry fruits and whey shake

• Lunch: Brown rice with chicken or fish and boiled vegetables

• Before Workout: Protein shake

• Dinner: Fish; green beans or broccoli

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