Vin Diesel’s Training for High Octane Action in “xXx: Return of Xander Cage” & “The Fate of the Furious”

Vin Diesel
Photo Credit: Splash News

Vin Diesel is returning to The Fate of the Furious for the next installment in the series which is scheduled to release in April 2017. He says the previous movie sequels lacked substance at the time, so he decided to be a producer in order to control the story line. The action star is also starring in and producing xXx: Return of Xander Cage which will be released by Paramount Pictures on January 20, 2017.

Vin Diesel felt that he would have never been at peace and might have not have exerted himself to the fullest if he hadn’t chosen to be so involved in the films. Let’s take a look at his strenuous workout routine and diet.

Vin Diesel’s Workout Routine

Vin Diesel is super busy either on a film set for 20 hours or travelling. But despite his hectic schedule, he manages to find the time for his workout sessions. He works out three days per week. On the days he doesn’t work out, he engages himself in some light exercises like yoga or Pilates.

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He also does weight training to improve flexibility and to swiftly perform the action sequences. His workout routine includes cardio and core-based exercises to help him stay away from bulking up. He also loves doing abs workouts and targets specific body parts each day.

Here is his detailed workout routine.

Day 1

He targets chest, shoulders, and triceps:

  • 4 sets of barbell bench presses (5-6 reps)
  • 4 sets of dumbbell bench presses (5-6 reps)
  • 3 sets of dumbbell shoulder presses (6 reps)
  • 3 sets of upright rows (8 reps)
  • 3 sets of decline bench presses (8-10 reps)
  • 3 sets of flat bench presses (8-12 reps)
  • 3 sets of triceps extensions of 8-12 reps
  • 3 sets of triceps cable pull-downs (8-12 reps)
  • 3 sets of incline dumbbell flys (10-12 reps)
  • 2 sets of regular push-ups (10-12 reps)
  • 3 sets of side lateral dumbbell raises (10-12 reps)

Day 2

He targets the shoulders and back:

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  • 3 sets of deadlifts (5 reps)
  • 3 sets of wide grip cable rows (8 reps)
  • 3 sets of lat pull-downs (8-10 reps)
  • 3 sets of barbell curls (10 reps)
  • 3 sets of hammer curls (10 reps)
  • 4 sets of pull-ups (10 reps)
  • 3 sets of bent over dumbbell rows (10 reps)

Day 3

He the targets legs:

  • 3 sets of calf raises (6 reps)
  • 3 sets of incline dumbbell cursl (8 reps)
  • 3 sets of triceps rope extension (8 reps)
  • 2 sets of close grip push-ups (8 reps)
  • 2 sets of lunges (8 reps)
  • 3 sets of upright rows (10 reps)
  • 3 sets of leg presses (10 reps)
  • 3 sets of standing hammer curls (10-12 reps)
  • 3 sets of barbell presses (8-12 reps)
  • 4 sets of squats (12 reps)
  • 2 sets of standing calf raises (13 reps)

Vin Diesel’s Diet Plan

Vin Diesel loves to eat but he refrains from consuming junk and opts for nutrient-dense foods instead. To fuel his intense workouts, he needs a nourishing diet consisting of large quantities of carbs and lean proteins. He loves to eat fresh fruits and veggies and keeps himself hydrated throughout the day by drinking lots of water. He snacks on fruits like cranberries, apples, and bananas.

We are sure fans are desperately waiting to see the action star on the big screen in his upcoming movies.

 


Sources:

Gold, J., “Vin Diesel Workout Routine, Diet, and Body Stats,” Born To Workout web site, August 17, 2016; http://www.borntoworkout.com/vin-diesel-workout-routine-diet-body-stats/, last accessed January 5, 2017

“Vin Diesel turned down big money for Fast and the Furious sequel,” TV3 web site, January 4, 2017; http://www.tv3.ie/xpose/article/entertainment-news/227113/Vin-Diesel-turned-down-big-money-for-Fast-and-the-Furious-sequel, last accessed January 5, 2017