Bodybuilding 2 MIN READ 40973 VIEWS August 18, 2015

John Abraham Workout

john abraham abs

A beach body look in Dostana and a bodybuilder in Force; John Abraham has done it all and transformed his body beyond what the normal person can or should do. The second in our celebrity workout series; so you can also look like the man of your dreams!

john abraham force

John has always had an atheltic body and has had a career in modelling prior to that of a bollywood superstar. John likes to work out by focusing on two body parts per day, one major muscle group and one minor muscle group for maximum muscle gain. These kind of transformations are thus a result of sheer hard work and dedication in terms of training and diet.

Day 1- Chest and Triceps

Incline Bench Press 3 sets, 15 reps
Decline Bench Press 3 sets, 15 reps
Dumbell Fly 2 sets, 15 reps
Dips 2 sets, 15 reps
Tricep Pushdown 3 sets, 15 reps
Tricep kickback 2 sets, 15 reps

Day 2- Back and Abs

Bent Over Row 4 sets, 15 reps
Single Dumbell Row  4 sets, 15 reps
Lat Pulldown 2 sets, 15 reps
Shrugs 3 sets, 15 reps
Deadlift 3 sets, 15 reps
Crunches 3 sets, 15 reps
Leg Raises 3 sets, 15 reps

john abraham biceps

Day 3- Cardio and Abs

Crunches 3 sets, 15 reps
Leg Raises 3 sets, 15 reps
Jogging on treadmill 30 minutes

Day 4- Legs

Squats 4 sets, 15 reps
Lunges 2 sets, 15 reps
Leg Press 2 sets, 15 reps
Leg Curl 3 sets, 15 reps
Standing Calf Raise 3 sets, 15 reps
Sitting Calf Raise 3 sets, 15 reps

john abraham workout

Day 5- Shoulders and Biceps

Overhead Press 3 sets, 15 reps
Side Lateral Raises 4 sets, 15 reps
Rear Delt Raise 2 sets, 15 reps
Barbell Curl 3 sets, 15 reps
Dumbell Curl (alternate) 2 sets, 15 reps
Hammer Curl 2 sets, 15 reps

john abraham body

Day 6- Cardio and Abs

Crunches 3 sets, 15 reps
Leg Raises 3 sets, 15 reps
Jogging on treadmill 30 minutes

Day 7- Rest

Now obviously a physique like this can’t be attained without a proper diet and nutrition. John has 5-6 meals in a day to keep his metabolism high and therby ensuring he is always in an anabolic state. Below is one of John’s famous meal plans that he frequently uses to get ripped:

Meal Time Description
Meal 1 8am Black coffee/Green Tea, 4 eggwhites, 1 sweet potato
Meal 2 10:30am Whey protein and milk mixed equally
Meal 3 1pm Chicken/fish grilled with roti. Sprouts, Dal, Roti, Sabzi
Meal 4  4pm Black coffee/Green Tea, 4 eggwhites, mashed potato, fruits
Meal 5 7pm Whey protein and milk mixed equally
Meal 6 10pm Boiled Chicken/Fish, 2-3 slices of brown bread

John advocates that you avoid maida products and stay away from sweets, oily food and rice. No wonder then that his dedication is making waves in Bollywood!

john abraham

For more celebrity workouts stay tuned to our blogs section!

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