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 has always had an athletic 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 |
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 |
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 |
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 thereby 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!
For more celebrity workouts stay tuned to our blogs section!
