Vin Diesel is perhaps one of the biggest stars in Hollywood, thanks to the very popular “Fast and the Furious” movie franchise.
Ever since he gained worldwide acclaim for his role in the first “Fast and the Furious” movie in 2001, Diesel has maintained a ripped body thanks to his commitment to working out. That dedication, coupled with a very healthy diet, has enabled him to develop a toned body with six-pack abs.
Diesel’s well-shaped arms are perhaps his most remarkable physical trait. His broad shoulders were not developed overnight, though, as Diesel followed a strict workout regimen.
You’ll begin the Vin Diesel workout with two cable exercises intended to pump blood to your arms as fast as possible. It would also protect your elbows as the quick flow of blood to the muscles will heat into the joints and prevent strain in the process.
Then you will superset biceps and triceps exercises to work out the arms from various angles, and encourage as much muscle engagement as possible. Alternating biceps and triceps exercises will also save you time, so you can be out of the gym in 30 minutes or less.
The chest workout consists of the following exercises:
- Rope pushdown (4 sets x 15 repetitions)
- Cable curls (4 sets x 12 reps)
- Cross body hammer curl (3 sets x 10 reps)
- Incline triceps extension (3 sets x 12 reps)
- Dumbbell pronated kickback (3 sets x 10 reps)
- Incline dumbbell curl (3 sets x 8 reps)
Exercises for the Biceps
The cable curls target the biceps. It lets you achieve optimal contraction of the biceps at the top of the movement. Moreover, the exercise gives a safe and stable motion unlike in using free weights like dumbbells and barbells. The wrists are also engaged well in this exercise, which can also increase overall grip strength.
The cross body hammer curl also targets the biceps. But unlike the cable curls, you will need free weights for this exercise. Begin by standing up straight and holding a dumbbell in each hand with your palms facing you.
Curl the dumbbell up and towards the opposite shoulder while the palms are kept facing in. This move would isolate the bicep. Continue to bring the dumbbell up to touch the shoulder. You will feel a stretch in your bicep. Hold for a count. Go back to the starting position and repeat 9 more times.
The incline dumbbell press is another excellent exercise targeting the biceps. When you perform this exercise, you’ll notice that your arms will move behind your body. This movement stretches the long head of the biceps which composes the majority of the biceps peak. Stretching the long head of the biceps before contracting it makes the muscle contract with more force, which makes this exercise very effective in building the biceps peak.
Exercises for the Triceps
The rope pushdown is an excellent exercise for working out the triceps. With the knuckles facing out instead of up, more work is directed towards the lateral head of the triceps. Plus, the rope lets the hands move to either sides of the legs giving greater range of motion. In turn, the added range of motion not only targets the lateral head of the triceps but also activates the rear deltoids.
The dumbbell incline triceps extension also focuses on the triceps. The use of dumbbells also offset symmetry differences so you can train the weaker side or arms. It also takes some pressure off the elbows, allowing greater range of motion. The use of an incline bench should also take some pressure off the elbows.
The dumbbell pronated kickbackis the other exercise designed towork out the triceps. It is an advanced exercise to target and isolate that muscle.
Diesel completes his workout for the upper body with the following chest exercises:
- Barbell bench press (4 sets x 8 reps)
- Decline barbell bench press ( 4 sets x 8 reps)
- Dumbbell flyes (4 sets x 8 reps)
- Pushups (4 sets x 8 reps)
- Incline dumbbell press (4 sets x 8 reps)
- Low cable crossover (4 sets x 8 reps)
The Vin Diesel workout for the chest consists of supersets, meaning he has to perform two exercises back to back, without any rest. Once he’s done with the two exercises, he gives himself a minute of rest before going to the next set of exercises.
If his time permits it, Diesel would add an abs/core exercise to his upper body exercises.
Diesel has been performing most of these exercises ever since he shot to worldwide fame. It’s no wonder that with his dedication to training, the actor has maintained a ripped body despite being in his 40s.