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Samir Bannout Workout Routine & Diet Plan

Samir Bannout

Samir Bannout is a well-known former IFBB Professional bodybuilder. His birthday is November 7, 1955, and he was born and raised in  Beirut, Lebanon. He is also a Mr. Olympia champ. Since he was 18 years old, he started his career in bodybuilding and participated in many bodybuilding contests.

Samir Bannout is one of the well-famed and greatest bodybuilders in his era of the sport. He won his 1st title in 1974 named Teenage Mr. Universe. Here are the workout routine and diet plan Bannout followed to enhance his fitness, agility, timing, and power.

Samir Bannout’s Body Measurement (Body Stats)

Talking about Samir Bannout’s height and body weight, he stands at 5 ft 7 inches and weighs around 88.5 – 93.0 kg or 205 – 215 lbs.

Age67 years
Height5 ft 7 inches or 170 cm
Weight88.5 – 93.0 kg or 205 – 215 lbs
Chest Size52 inches
Waist Size31 inches
Biceps Size21 inches
NationalityLebanese
ProfessionIFBB Professional bodybuilder

Samir Bannout Workout Routine

What is Samir Bannout Workout Routine? Before starting, Samir Bannout’s exercise schedule, make sure you stay hydrated during workouts by drinking lots of water or energy drinks. And don’t forget to do warm-up exercises and make sure to cool down by stretching your muscles out. This will support you to enjoy injury-free workouts or exercises.

Here is Samir Bannout’s workout routine:-

Split Workout

  • Monday: Chest
  • Tuesday: Back
  • Wednesday: Legs
  • Thursday: Shoulders
  • Friday: Arms
  • Saturday: Rest
  • Sunday: Rest

Monday: Chest Workout

On Monday, Samir Bannout performs a chest routine by doing a total of 5 different workouts.

Here is Samir Bannout’s chest routine:-

  1. Bench Press (6 sets, 8 to 10 reps)
  2. Incline Press (6 sets, 8 to 10 reps)
  3. Fly (4 sets, 8 to 10 reps)
  4. Dumbbell Pull-over Across Bench (4 sets, 8 to 10 reps)
  5. Parallel Bar Dip With Weights (4 sets, 8 to 10 reps)

Tuesday: Back Workout

On Tuesday, Samir Bannout performs a back routine by doing a total of 5 different workouts.

Here is Samir Bannout’s back routine:-

  1. Wide-Grip Chins (4 to 5 sets, 10 to 12 reps)
  2. Seated Cable Rows (4 to 5 sets, 10 to 12 reps)
  3. Nautilus Machine Pullovers (4 to 5 sets, 10 to 12 reps)
  4. Behind-the-Neck Pulldowns (4 to 5 sets, 10 to 12 reps)
  5. One-Arm Dumbbell Rows (4 to 5 sets, 10 to 12 reps)

Wednesday: Legs Workout

On Wednesday, he performs a leg routine by doing a total of 3 different workouts.

Here is Samir Bannout’s legs routine:-

  1. Weighted Lunges (3 sets, 10 to 12 reps)
  2. Leg Extensions (3 sets, 10 to 12 reps)
  3. Lying Leg Curls (3 sets, 10 to 12 reps)

Thursday: Shoulders Workout

On Thursday, he performs a shoulders routine by doing a total of 5 different workouts.

Here is Samir Bannout’s shoulders routine:-

  1. Front Raises with Barbell or Dumbbells (6 sets, 8 to 15 reps)
  2. Lateral Raises with Dumbbells (6 sets, 8 to 15 reps)
  3. Bent Over Laterals on Cables (4 sets, 8 to 15 reps)
  4. Behind the Neck Press (4 sets, 8 to 15 reps)
  5. Upright Rowing with a Barbell (4 sets, 8 to 15 reps)

Friday: Arms Workout

On Friday, Samir Bannout performs an arms routine by doing a total of 8 different workouts.

Here is Samir Bannout’s arms routine:-

  1. Barbell Curl (3 sets, 6 to 12 reps)
  2. Cable Press-Down (3 sets, 6 to 12 reps)
  3. D-Bell Preacher Curl (3 sets, 6 to 12 reps)
  4. Machine Dips (3 sets, 6 to 12 reps)
  5. Iso-Curl (2 sets, 6 to 12 reps)
  6. D-Bell Kickback (2 sets, 6 to 12 reps)
  7. Cable Curl (1 set, 6 to 12 reps)
  8. Reverse dips (1 set, 6 to 12 reps)

Saturday and Sunday: Rest

On Saturday and Sunday, Samir Bannout rests and recovers.

Samir Bannout’s Diet Plan

Samir Bannout follows a healthy and well-balanced diet plan. He usually eats 5 to 6 meals a day, and his diet consists of Eggs, Fruits, Vegetables, Protein, Fish, Chicken, Lamb or liver, Wine or Mineral water, Raw milk yogurt, Cheese, and Fresh Fruit.

Here is Samir Bannout’s diet plan:-

  • 1st Meal:  3 eggs, 1 fruit, a Large glass of orange juice, Yogurt with milk and granola cereal, Mineral water with a vitamin, and Mineral supplements.
  • 2nd Meal: Fresh vegetables with oil and Vinegar, Cooked vegetables, Protein, Fish, Chicken, Lamb or liver, Wine or Mineral water.
  • 3rd Meal: Cheese and fresh fruit.
  • 4th Meal: Fresh vegetables with oil and Vinegar, Cooked vegetables, Protein, Fish, Chicken, Lamb or liver, Wine or Mineral water.
  • 5th Meal: Small dish of fresh, Raw milk yogurt.

FAQ Regarding Samir Bannout

How many times a week does Samir Bannout work out?

  • Samir Bannout usually works out 5 days a week. His workout includes Chest, Back, Legs, Shoulders, and Arms.

What does Samir Bannout eat in a day?

  • Samir Bannout usually eats 5 to 6 meals a day. His diet consists of Eggs, Fruits, Vegetables, Protein, Fish, Chicken, Lamb or liver, Wine or Mineral water, Raw milk yogurt, Cheese, and Fresh Fruit.

How many calories does Samir Bannout eat a day?

  • Samir Bannout usually eats 4.5k to 5k calories a day.

How much is Samir Bannout’s net worth?

  • Samir Bannout is a well-known former IFBB Professional bodybuilder who has a net worth of 88 million dollars.

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