Here we would like you to understand the workout routine and diet plan of Gold winner at 7th WBPF World Bodybuilding Championship in Thailand, Thakur Anoop Singh. He also played Dhritarashtra in the 2013 TV series Mahabharat

2. Thakur Anoop Singh
Official Workout and Diet Plan

3. Daily Diet Plan
Meal Time Description
Meal 1 9am MuscleBlaze Whey Gold - 2 scoops, oats, and 10 egg whites
Meal 2 1pm 300 gms chicken breast with vegetables, 5 egg white omlette,
200gm sweet potato with lemon ice tea or watermelon slices
Meal 3 4pm Same as Meal 2
Meal 4 6pm Oats, MuscleBlaze Whey Gold - 2 scoops, 10 egg
whites, MuscleBlaze Torque - 1 scoop pre-workout.

4. Monday
Fasted Cardio 45 minutes
Abs Crunches, Leg Raises, Cables
Shoulders Overhead Press, Lateral Raises, Shrugs, Arnold Press,
Front Raises
Calf's Standing Calf Raise, Seated Calf Raise

5. Tuesday
Fasted Cardio 30 minutes
Gymnastics 30 minutes
Legs (Quads) Squats, Leg Press, Leg Extension
Fasted Cardio 30 minutes

6. Wednesday
Fasted Cardio 30 minutes
Abs Leg Raises, Crunches, Sit ups
Chest and
Triceps
Bench Press, Incline/Decline Press, Fly's, Tricep
Pushdown
Fasted Cardio 30 minutes

7. Thursday
Legs
(hamstrings+calfs)
Leg Curl, Lunges, Stiff Leg Deadlift, Standing/Seated Calf
Raise
Steam 30 minutes
Sauna 30 minutes
Legs
(hamstrings+calfs)
Leg Curl, Lunges, Stiff Leg Deadlift, Standing/Seated Calf
Raise

8. Friday
Fasted Cardio 30 minutes
Gymnastics 30 minutes
Back and
Biceps
Deadlift, Pullup, Lat pulldown, Rowing, Bicep Curl,
Hammer Curl
Fasted Cardio 30 minutes

9. Saturday
Rest

10. Sunday
Legs Squats, Leg Press, Leg Extension

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