Ankit Saini: An IFBB International Diamond Cup Winner’s Schedule and Achievements

This athlete coverage focuses on the diet plan, workout schedule and achievements of Ankit Saini. Know how he keeps himself going on the stage as he shares it with you!

I am Ankit Saini, a 29 years-old. I am a certified personal trainer from Delhi. I have an experience of 8 to 9 years in the fitness industry. I am also a freelance personal trainer.

Achievements

  • IFBB international Diamond Cup winner
  • Mr India 2times Gold Medallist 
  • Mr North India 2 times Gold Medallist
  • Mr Delhi 3times Gold Medallist
  • Mr Haryana Gold Medallist
  • Open Delhi

Workout Schedule

Monday: Chest

  • Flat Bench Press 3 Sets X 15 Reps
  • Decline Bench Press 3 Sets X 15 Reps
  • Incline Bench Press 3 Sets X 15 Reps
  • Pec Dec Fly 3 Sets X 15 Reps

Tuesday: Shoulder

  • Shoulder Overhead Dumbbell Press 3 Sets X 15 Reps
  • Side Lateral Raises 3 Sets X 15 Reps
  • Front Raises 3 Sets X 15 Reps
  • Reverse Pec Dec Fly 3 Sets X 15 Reps
  • Shrugs 3 Sets of 15 Reps 

Wednesday: Cardio and Abs

Thrusday: Legs

  • Free Squats 3 Sets X 20 Reps
  • Leg Press 3 Sets X 20 Reps
  • Leg Extension 3 Sets X 15 Reps
  • Calf Raises 3 Sets X 15 Reps
  • Leg Curl 3 Sets X 15 Reps

Friday: Back

  • Lat Pull Down 3 Sets X 15 Reps
  • One Arm Rowing 3 Sets X 15 Reps
  • Seated Rowing 3 Sets X 15 Reps
  • Under Hand Lat Pull Down 3 Sets X 15 Reps
  • Hyper Extension 3 Sets X 15 Reps

Saturday: Arms

  • Barbell Curl 3 Sets X 15 Reps
  • Preacher Curl 3 Sets X 15 Reps
  • Hammer Curl 3 Sets X 15 Reps
  • Reverse Curl 3 Sets X 15 Reps
  • Close Grip Bench 3 Sets X 15 Reps
  • Pull Push Down 3 Sets X 15 Reps
  • Reverse Push Down 3 Sets X 15 Reps
  • Cable Kick Back 3 Sets X 15 Reps

Diet Schedule

  • Early morning: Green tea
  • Breakfast: 6 egg omelette with cheese + 2 multigrain bread
  • After Breakfast: 1bowl Sprouts
  • Lunch: 2chapati or rice + 250gm chicken +salad
  • After 2hr: Fruit salad 1 bowl
  • Papaya, orange, apple, banana,
  • Before workout: 5egg white +2multigrain bread + 1 scoop peanut butter + 1 scoop Creatine with juice or glucose
  • After workout: 1 scoop protein shake+ 2 banana or sweet potatoes
  • After 1hr: 5 egg white
  • After 2hr: Dinner, Boil chicken 250gm +vegetables

About The Author

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