How To Get Abs Like John Abraham

How To Get Abs Like John Abraham
Pompi Borah
Feb 12, 2018
Updated On Sep 6, 2018 17:34

Known for his amazing physique with broad shoulders, six-pack abs, and bulging biceps, John Abraham’s disciplined fitness regime, functional workout, and his strict diet have made him Bollywood’s very own fitness icon. An inspiration to many, he follows a strict fitness regime with his trainer. For John, “a healthy life is like a tripod – good sleep, good food, and a good workout routine.” Blessed with an ectomorph body type, John can naturally have a lean body and tends to easily lose weight.

 

John likes to work out by focusing on two body parts each day – one major muscle group and one minor muscle group. His transformation is a result of dedicated hard work.

 

 


Wondering how to get abs like John? We did some investigation and found his workout routine. Have a look!

 

John considers going to the gym as a necessity and a part of his everyday routine. For the fitness enthusiast, he informs that there are no shortcuts to working out. He believes in properly warming up your body before any workout to avoid injuries. A balanced warm up and cool down helps build toned abs.

 

Monday – Chest, and Triceps

 

Inclined Bench Press

 

3 sets, 12 reps

Decline Bench Press

 

3 sets, 15 reps

Dumbbell Fly

 

2 sets, 15 reps

Dips

 

2 sets, 15 reps

Triceps Pushdown

 

3 sets, 15 reps

Triceps Kickback

 

2 sets, 15 reps

 

Tuesday – Back and Abs

 

Bent Over Row

 

4 sets, 15 reps

Single Dumbbell 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


Wednesday – Cardio and Abs

 

Crunches

3 sets, 15 reps

Leg Raises

3 sets, 15 reps

Jogging on the Treadmill

30-45 minutes


  Thursday – 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 Raises

3 sets, 15 reps

Sitting Calf Raises

3 sets, 15 reps

 

Friday – 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

Dumbbell Curl (alternate)

2 sets, 15 reps

Hammer Curl

2 sets, 15 reps


Saturday – Cardio and Abs

Crunches

3 sets, 15 reps

Leg Raises

3 sets, 15 reps

Jogging on the Treadmill

30-45 minutes


 

Sunday – Rest day

 


Along with following a strict workout regime, John also follows a strict nutrition plan.  He has 5-6 meals in a day to keep his metabolism high. We found exclusive insights on his diet plans that help keep him in the stunning shape he is today.

 

Morning

Green Tea/Black Coffee with 4 egg whites and/or sweet potato

Mid-morning

Whey protein with milk

Lunch

Grilled chicken/fish with chapati or Dal/sabzi with chapati and sprouts

Evening Snack

Green Tea/Black Coffee, 4 egg whites, mashed potatoes, and/or fresh fruits

Post Workout

Whey protein with milk

Dinner

Boiled chicken/fish with green vegetables

 

 

John’s dedication towards fitness has been making waves in Bollywood since day 1. He believes in living a dedicated and disciplined life to achieve great results on your body. He encourages fitness enthusiasts to incorporate Carbs, Proteins, and Fats in their diet. And most importantly be patient for change in your body.

 

 

 

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