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Jiten Marke workout routine & Diet Plan | Fithungama

Jiten Marke workout routine & Diet Plan

The Mr. Asia of 2018 Jiten Marke is a professional bodybuilder, Athlete, Fitness Model, and also an IFBB Physique pro. He is also a very hard worker. Jiten is an engineer by his profession. After starting a journey of bodybuilding he won a pro card in the Men's Physique category in IHFF Amateur Olympia 2018 with his hard work and dedication. Also, he studied fitness and nutrition at the Gold Academy certified by BFY fitness.

Jiten Marke's Body Stats:

Height:

 5' feet 11'' inches

Weight: 

85 kg

Age:

30 years old


Jiten Marke's Workout Routine

He works really hard in the gym. His workout is a bit of exercise with always around the 6 days of the week 2 hours workouts and He's strickly following his workout routine.

Monday - Back Day

• Pull-ups - 12 sets  × 4,8 reps
• Low and arm dumbbell rolls of 100 kg - 12 sets  × 4,8 reps
• Lateral machine pull-down - 4 sets  × 10, 12 reps
• Single-arm Dumbbell Rows sets - 3 sets × 10, 12 reps
• Seated Alternate Dumbbell Rows  - 2 sets × 12 reps

Tuesday - Chest Day

• Incline bench presses - 12 sets  × 4, 8 reps
• Flat bench presses - 12 sets  × 4, 8 reps
• Dumbbell presses - 12 sets  × 4, 8 reps
• Chest flye - 12 sets  × 4, 8 reps
• Cheat Presses - 4 sets × 9, 12 reps

Wednesday - Legs Day

• Squats with approx 190 kg weight on shoulders - 4 sets  × 4, 8 sets 
• Hamstrings curls with 90 kg weight  - 4 sets  × 4, 8 reps
• Steps-ups weight 90 kg - 4 sets  × 4, 8 reps
• Barbells sets - 4 sets  × 4, 8 reps
• Free squats sets - 4 sets  × 4, 8 reps
• Walking Lunges - 2 sets × 100 yards

Thursday - Arms Day 

• Dumbbell curls with 33 kg weights - 12 sets  × 4, 8 reps
• Olympic barbell curls with 60 kg to above weight - 12 sets  × 4, 8 reps
• Reverse curls with 30 kg to above weight - 12 sets  × 4, 8 reps
• Close-grip barbell presses - 12 sets  × 4, 8 reps
• Press down - 12 sets  × 4, 8 reps
• Skull crushers with 68 kg weight - 12 sets  × 4, 8 reps

Friday - Shoulders Day

• Military presses  - 12 sets  × 4, 8 reps
• Lateral raises using dumbbells  - 6 sets  ×  4, 8 reps
• Lateral raises using machine  - 6 sets  × 4, 8 reps
• Knee and shoulder presses with 90 kg to above weight - 12 sets  × 4,8 reps
• Rear flyes with 40 kg to above weight - 12 sets  × 4, 8 reps
• Machine Dips - 4 sets ×
 12 reps

Saturday - Abs Day

• Crunches - 12 sets  ×  12 reps
• Hanging reverse crunches  - 12 sets  × 10, 12 reps
• Weight loaded crunches  - 12 sets  × 10, 12 reps
• Standing and seated calf presses - 12 sets  × 10, 12 reps

Sunday - Rest Day

This day is Jiten's rest day.

Jiten Marke's workout is the dedication of really great hard work in the gym, focus only on goals, respect, discipline in the workout routine this is the best combination of Jiten Marke's workout. His Workout routine gives motivation to a lot of youngsters around the India and world.

Jiten Marke workout routine & Diet Plan

Jiten Marke's Diet (Meal) Plan

About his amazing diet plan, Jiten starts training for a hard role like build muscles and another part of the body, He strictly follows his diet plan. He is followed by a protein-rich food diet plan balanced with fruits, vegetables, nutritious food. In his diet plan, his normal source is meat and fish.

Breakfast Meal Plan
Oatmeal, 8 whole egg, and dry fruits

Second Meal Plan
Red meat, Walnuts or almonds, Rice

Lunch Meal Plan
Chicken, Walnuts, Veggies like Tomatoes and other

Fourth Meal Plan
Whey protein shake, Rice, 

Fifth Meal Plan
Walnuts, Veggies

Dinner Meal Plan
Fish, Chicken breast, Fish & broccoli, Some Veggies

So this information has been taken from numerous interviews also given to various press media, Personal interviews, and official websites. Hope this information is also helpful to you.  

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