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.