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From racing for cash & cars to racing for a friend’s rescue, from stealing liquid gold to stealing 100 million dollars, be it cars dropping out of planes, epic had-to-hand fights and that unbreakable bond of friendship fast & furious gave us a hell of jam-packed movies. And now the Fast&Furious Franchise is again ready to give us one more epic to remember.

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But have u ever wondered how these characters were filled in life with, how hard it was for the actors to get in shape for these roles and scenes or how these actors broke out of sweat to keep your hearts racing.

Here is how they did it, we bring u how some of these beloved character build their muscles and got in shape for their roles.

Vin Diesel

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Hollywood’s one of the biggest superstar Vin Diesel with a movie line up of “Bloodshot”, “Fast & Furious 9” has to keep his fitness maintained and at peek with a high-level workout routine and strict diet plans.

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Here’s how tough it is to maintain this bulk of muscles , the routine and diet plan. He worked 5 days a week to keep his fitness  and maintain his Fast & Furious9 body.

 Day one: included chest day which started with bench press (inclined and declined), push-up, and cable crossovers each for 8 to 10 reps and 4 sets.

Day two: Diesel worked on his Triceps, which started with overhead exlusion, skull crusher, reverse grip push down, kick back with dumbell, incline barbell extenion and finishes with dips.

Day three: the day 3 routine works on shoulders and back. Starting with shoulder side lateral, upright rows, dumbell press and shrugs, lat pulldowns, back row, deadlift for back.

Day four:  it’s the day forlegs, starting with squats, leg extensions, weighted squats lunges, and stiff legs deadlift.

Day five:  day five comes with biceps routine, starting with seated dumbell curls, barbell curls, cable curls, concentration curls, hammer curls.

Only workout doesn’t do the magic , diet plans play an important role too and as for his diet plans, they were focused on giving more and more protien diet. He had 4 to 6 meals a day consisting of salads, chicken, oatmeals etc.

John Cena

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16-times WWE world champion John Cena surprised his fans with his look in Fast&Furious9 to maintain his body and muscles he go through an intense workout routine. His workout routine if of 5 days per week.

Day one: upper body work out starts with warmup of stretchs , clean and jerk, snatchs, kettlebell swings, hang cleans, one arm dumbell snatch, one arm kettlebell deadlift of 10 reps and 3 to 4 sets,

Day two: day two comes with leg and calves. The routine starts with warmups, then the actual workout begins of, back squats, leg press, seated calf raise, front squats, hamstring curls, leg extension, hack squats each of 10 to 15 reps and 3 sets.

Day three: chest & triceps. After the warmup, he gets to work with bench presws, paush bench, pec dec, dumbell overhead tricep extesion, dips, skull crushers, inclines press of each 10 reps and 3 to 4 sets.

Day four: back & biceps. Day four starts with deadlift , preacher curls, cable rows, standing biceps curls, lateral pulldown, seated dumbell bicep curls, front pulldwon machine each of 10 reps and 3 sets.

Day five: shoulder & traps. Day five starts with military press, barbell shrugs, dumbell shoulder front raise, shoulder flys, dumbell shrugs, face press of each 10 reps and 3 sets.

As for John’s diet plan , he takes 7 melas a day for muscle buliding.

Meal 1: oatmeal with applesauce and rasisims, 2 whole eggs and 6 egg whites

Meal 2: protien bars.

Meal 3: brown rice with vegetables and 2 chicken breasts.

Meal 4: whole wheat pita bread with tuna.

Meal 5: banana and a whey protein shake.

Meal 6: pasta or brown rice , vegetables, salad with chicken or fish.

Meal 7: low fat cottage cheese along with a casim protein shake.

Michelle Rodirguez

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Not a couch potato for sure, just by looking at Michelle you can make that easily. Her regime keeps her diet and exercise at top notch. Her belief of a healthy and eco-friendly lifestyle helps her stay fit.

She indulges a lot of cardio and resistance training activities that burns a lot of calories and help in cutting of fat.

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She works out for 4 to 5 day per week for 45 to 50 minutes. The session start with a dynamic warm-up of 6 minutes, after that the session contains

Punching circuit: left/right jab to a count of 4 for 2 minutes and again repeat .

Right/left jab to a count of 4 for 2 minutes and again repeat.

Jumping/Skipping: this session last for 3 to 5 minutes.

Strength circuit: boxer twists, squats, push-ups, dips, boat pose.

Cool down: triceps stretches, quad stretches , cobra.

Her diet plan includes:

Breakfast: the usual protein shake.

Lunch: a small salad with tuna, some pretzels, and an orange.

Dinner: a balance of crabs, proteins and fats, which mostly includes baked chicken with red-skinned potatoes, green beans and salad.

Snacks: yogurt, rice cake or popcorn.


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 Appearing as a former street racer and tech lord Tej Parker (Ludacries) took over his fans hearts. But to work alongside with two biggest action stars, he had to make transform to his physique.

His session began with 7 days per week, with 4days of intensive lifting and 3days of light workouts and focused on cardio and mobility.   

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His lifting regime had two heavy day, one for upper body and another one for the lower body. The day of upper body he did bench press with the heaviest load he could with for 5 reps, upper back work. The day of lower body regime he did squats or deadlifts , hamstrings , quad and core exercise. The cardio session would last for about 20 minutes.

His diet plan was focused on muscle – gain diet plan, in which he took 5 meals per day.

Meal 1: 10g branched-chain amino acids

Meal 2: vegetable scrambles and 4 whole eggs, 1 pack total primate care, 8oz. onnit caveman coffee.

Meal 3: post workout shake containing 30g grass-fed whey protein, 1 serving whole fruits.

Meal 4: seared sea bass, kale salad.

Meal 5: vegetable linguiniwith chicken and cranberries, spinach salad with caramelized onions and hard boiled eggs.

Thanks for Reading.

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