John Abraham Workout routine & Diet Plan

John Abraham Body Workout John Abraham is an Indian actor and producer best known for Force, Dishoom, Rocky Handsome, Shootout at Wadala and Madras Cafe. John has been titled as sexiest men a number of times. John Abraham has one of the best body in the entire Bollywood. John Abraham follows strict workout routine & diet plan and focuses on two body parts a day. According to John, "healthy life is like a tripod - good food, good sleep and a good workout routine." Vinod Channa is John Abraham's fitness trainer who works out with John in the Gym. John has a ectomorph body type, which means he is naturally lean and have a tendency to lose weight easily. He really need to exercise heavily and eat well if he wants to gain weight. "I am where I am because of certain chances I took. But these chances didn't just happen. I made them happen," says John Abraham. So let us look at John Abraham's Workout Schedule and Diet plan.

Height: 6 ft 1 inch or 185 cm
Weight: 86 kg or 190 pounds
Chest: 47 inch
Biceps: 19 inch
Waist: 34 inch
John Abraham Diet plan

John Abraham is a pescatarian, and it is very difficult to get protein sources in his diet. So he went strict on soya, sprouts and whey protein to recover his protein requirements. His diet consists of six meals a day. Each meal with
carbohydrates (to gain weight),  protein and a small amount of fiber. 

Protein sources: Veg- milk, curd, sprouts, different pulses, soya and whey protein supplement
Non veg- fish, and egg whites 

Carbohydrates: Potato, sweet potato, corn grains, jowar, bajra, nachni and wheat 

Fiber: All salads, broccoli, papaya, musk melon, apple, orange, sweet lime — whole fruits not just juice, and green vegetables
Daily meal routine:
8:00 am- Black coffee/green tea, four egg whites, one potato and one apple
10:30 am- Whey protein or milk and water mixed in equal volumes
1:00 pm- Boiled or grilled Fish with roti or brown bread. Veg- sprouts, sabji, dal, curd, roti, and one carrot.
4:00 pm- Black coffee/green tea, four egg whites, mashed potato, apple, orange, sweet lime or papaya
7:00 pm- Whey protein with milk or water
10:00 pm- Boiled fish, egg (bhurji/omelette) with roti or 2-3 whole wheat bread slices
Avoid Maida products, sweets, oily food and rice.

Check out: Vidyut Jamwal's Training regime for Commando

John Abraham Workout routine
John Abraham Workout routine

Day 1: Monday (Chest and Triceps)
  • Warm up
  • Inclined Bench Press: 3 sets of 15 reps
  • Declined Bench Press: 3 sets of 15 reps
  • Warm up: Free Dumbbell Fly
  • Inclined Dumbbell Fly: 2 sets of 15 reps
  • Declined Dumbbell Fly:2 sets of 15 reps
  • Cable Flies: 3 sets of 15 reps
  • Triceps Push Down: 4 sets of 15 reps
  • Dips: 3 sets of 15 reps

Day 2: Tuesday (Back and Abs)

  • Bend over Barbell row: 4 sets of 15 reps
  • Pull up: 4 sets of 15 reps
  • Shrugs: 4 sets of 15 reps
  • Dead lift or Back Extension: 3 sets of 15 reps
  • Leg raises: 3 sets of 15 reps
  • crunches: 3 sets of 15 reps
 
Day 3: Wednesday (Cardio)

  • Tread mill sprint running: 30 minutes
  • Bicycling: 20 minutes
  • Lunges: 3 sets of 15 reps
  • Crunches: 3 sets of 15 reps

Day 4: Thursday (Legs)

  • Leg Press: 4 sets of 12 reps
  • Squats: 4 sets 20 reps
  • Leg Extension: 4 sets of 15 reps
  • Leg curl: 3 sets of 15 reps
  • Hack squats: 3 sets of 15 reps
Check out: Tiger Shroff's Fitness Workout and Diet


John Abraham Workout and Diet

Day 5: Friday (Shoulders and Biceps)
  • Overhead presses: 3 sets of 15 reps
  • Seated military presses: 3 sets of 15 reps
  • Dumbbell lateral: 4 sets of 15 reps
  • Alternate Dumbbells: 4 sets of 15 reps
  • Hammer Curl: 3 sets of 15 reps
  • Standing barbell press: 3 sets of 15 reps

Day 6: Saturday (Cardio)
  • Tread mill sprint running: 30 minutes
  • Bicycling: 20 minutes
  • Lunges: 3 sets of 15 reps
  • Crunches: 3 sets of 15 reps

Day 7: Sunday (Off)


John Abraham Workout tips:
  • Sleep for at least 8 hours daily
  • Don't Forget to Workout your Legs
  • Full Dedication and discipline is necessary if you want to achieve a great physique
  • Don't take Short cuts in fitness and say no to drugs
  • Eat a balanced diet consists of- Carbs, Proteins and Fats
  • Try to drink as much water as you can because muscles need water to grow.

21 comments:

  1. Upload tamil actor surya workout routine and dait plan thank you!

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  2. potato with salt or without any thing simple potato ,and what is protin milk , sablymet ha keya

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  3. Hi john i'm a huge fan of yours.Please give me some tips about bodybuilding if possible.........

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  4. U said he is a vegetarian and I can see that there is chicken and fish in his diet.. How is that veg?

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  5. John is a pescatarian, which in a nutshell means that he's a vegetarian who also eats fish, not chicken I have mentioned chicken as a source of protein to readers john only eats fish.

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  6. hi jhon ur body super but u have no chest shape why

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  7. Thanks for sharing this. What exercises did John do for shoulders and biceps?

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  8. can I leave 10:00 meal cus I nees to sleep.
    how much do I need to eat plz tell me in grams how to he puts.

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  9. Whey protein or milk and water mixed in equal volumes...i can't understand ...means if i do not want to take protein ...i can take water and milk in equal quantity..plz clarify

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  10. I like john personality nd I want this type of body 4 myself...
    I m big big fan of john

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  11. Nice body john keep it up!

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  12. I like john because of his cool muscles

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