JOHN ABRAHAM WORKOUT ROUTINE AND DIET PLAN

John Abraham is a Bollywood actor, film producer, and a former Indian model. John has one of the finest body in Bollywood industry. John Abraham is an MBA, and he started his career in modeling and then came into Bollywood but he has always had an athletic physique. John starts his day with working out in the gym at 6 am in the morning at his personal gym. He burns around 3500-4000 calories per day. And John is very strict about his diet and workout. His diet consists of four things which are protein, carbohydrates, fibers and fat. For protein, he takes fat-free milk, soy supplements, whey protein supplement which are made from milk, sprouts, etc.

For carbohydrates, he takes sweet potato, whole wheat bread. For fiber, he takes salad and fruits and green vegetables. Except this John drinks around 4 to 5 liters of water daily.

John Abraham was both vegetarian and nonvegetarian but he stopped eating non-vegetarian few years back. Now he only eats vegetarian meals. John has a six meals diet chart which consist of high protein and some carbs and fiber in it.

BODY TYPE

John Abraham is Mesomorph (This kind of body type can fluctuate between muscular and lean easily. Mostly mesomorphs have “V” shape body with all muscles, broad shoulders, big biceps, and abs.)

JOHN ABRAHAM STATISTICS

D.O.B – 17th December 1972
Weight – 198 lbs (90 kg)
Height – 1.85 m (6 feet 1 inches)
Chest – 48″
Waist – 34″
Biceps – 18

JOHN ABRAHAM WORKOUT

MONDAY: Chest

Pec Deck 4 sets, 15 reps
Bench Press 5 sets, 12 reps
Incline Bench Press 3 sets, 15 reps
Decline Bench Press 3 sets, 15 reps
Cable Cross 3 sets, 15 reps
Pull over 3 sets, 15 reps

 

TUESDAY: Back

Seated Cable Row 4 sets, 15 reps
Lat Pulldown 4 sets, 15 reps
Bent-Over row 4 sets, 12reps
One Arm Standing Cable Row 4 sets, 10 reps
Hyperextension 3 sets, 15 reps
Deadlift 4 sets, 10 reps

 

WEDNESDAY: Biceps & Triceps

Barbell Curl 5 sets, 15 reps
Triceps Pulldown 5 sets, 15 reps
Preacher Curl 4 sets, 12 reps
Lying Triceps Extension 4 sets, 12 reps
Alternate Dumbell Curl 4 sets, 15 reps
One Arm seated Dumbell Overhead Extension 4 sets, 15 reps

 

THURSDAY: Shoulders

Side Dumbell lateral 4 sets, 15 reps
Barbell Press 4 sets, 10 reps
Front Dumbell Lateral 4 sets, 15 reps
Upright Row 4 sets, 12 reps

 

FRIDAY: Legs

Hack Squats 4 sets, 12 reps
Leg Press 4 sets, 12 reps
Lying Curls 4 set, 15 reps
Smith Machine Squats 4 sets, 12 reps
Standing Calf Raise 4 sets, 20 reps

 

DIET TYPE:  Vegetarian

 

JOHN ABRAHAM DIET

Pre-workout: 1 Scoop whey protein.
Post workout: 2 scoop Casein protein with bcaa and glutamine, 1 serving each.
Breakfast: Whole wheat pasta and one glass of milk.
Lunch: Chapatti with fried vegetables and kidney beans.
Evening: Low Fat paneer with fried vegetables.
Dinner: Very light dinner with salad and veggies and whey protein.

 JOHN ABRAHAM WORKOUT VIDEO

 

 

More celebrity workout plan: 

SALMAN KHAN WORKOUT ROUTINE AND DIET PLAN

 

Add a Comment

Your email address will not be published. Required fields are marked *