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John Abraham Workout Routine and Diet Plan

John Abraham Workout Routine Day 1: chest and triceps

  • 3 sets of inclined bench press of 15 reps
  • 3 sets of declined bench press of 15 reps
  • 2 Sets of inclined dumbbell fly of 15 reps
  • 2 Sets of declined dumbbell fly of 15 reps
  • 3 Sets of Cable flies of 15 reps
  • 4 Sets of Triceps push down of 15 reps
  • 3 Sets of Dips of 15 reps

 

John Abraham Workout Routine Day 2: Back and Abs

  • 4 Sets of Bend over Barbell row of 15 reps
  • 4 Sets of pull up of 12 reps
  • 4 sets of shrugs of 12 reps
  • 3 sets of crunches and leg raises of 12 reps

 

John Abraham Workout Routine Day 3: Cardio

  • 30 minute treadmill running
  • 20 minute Bicycling
  • 4 sets of Crunches and lunges of 25 reps

 

John Abraham Workout Routine Day 4: Legs

  • 4 sets of Leg press of 12 reps
  • 4 sets of squats of 20 reps
  • 4 sets of extensions of 15 reps
  • 3 sets of leg curl of 15 reps
  • 3 sets of hack squats of 15 reps

 

John Abraham Workout Routine Day 5: Shoulders and Biceps

  • 3 sets of overhead presses of 15 reps
  • 3 sets of seated military presses of 15 reps
  • 4 sets of dumbbells lateral of 15 reps
  • 4 sets of alternate dumbbells of 15 reps
  • 3 set of hammers of 15 reps
  • 3 sets of standing barbell press of 15 reps

 

John Abraham Workout Routine Day 6: Cardio

  • 30 minute treadmill running
  • 20 minute Bicycling
  • 4 sets of Crunches and lunges of 25 reps

 

John Abraham Workout Routine Day 7:  Active Recovery

days off

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