"BANG BANG" Workout routine:
"I get tingles just thinking about it,because I do not think there is anybody in the world, Hollywood or otherwise will have the physical he is about to reveal in this movie"
-These are exact words of his mentor and personal trainer Kris Gethin.
Hrithik Roshan's workout routine is very crucial. Its no wonder people call his physique "Greek God" physique in fact its visible here aint it..?? If somebody wants to attain at least a close enough physique as his they have no other choice but to follow his routine which I am about to discuss.
Hrithik works out for 6 hours in a single day. You heard it right 6 hrs/day..! In order to recover in between the workout he had to happen about 8 to 9 meals after every 2 hours. Make a note of it.
DIET : Each meal consists of mainly
WEIGHT TRAINING: Hrithik's morning session consists of an hour full of non-stop cardiovascular assessment. That would be either swimming or going down the beach for a run and a lots of cross fits within about three times a week.
CHEST,CALVES,BACK Exercises
Total 5 Sets of Dumbbell Bench Press(5 sets)
3 Sets of Standing Calf Raise of 16-20 reps
LEGS :
Extensions (4 Sets)
Squats (5 Sets)
SHOULDERS,CALVES AND ABS:
Marble Military Press (5 Sets)
7 Sets of Reverse Flyes of 12 reps
3 Sets of Weighted Sit ups of 20 reps
3 Sets of Seated Calf Raise of 20 reps
3 Sets of Standing Calf Raise of 20 reps
Hrithik used to do like 300 twists per day. Yet another secret of his lean waist.
ARMS:
2 Sets of Straight arm Dumbbell Pullover of 10 reps
3 Sets of Cable Rope Triceps Extension of 10-12 reps (Overhead)
3 Sets of Cable Lying Triceps Extension of 10 reps
3 Sets of Standing Dumbbell Triceps Extension of 8-10 reps
7 Sets of Straight-Arm pull down of 15 reps
Concentrated Curls (5 Sets)
KEEPING YOURSELF MOTIVATED
The most important fact of all is how he used to keep up is motivation for whole day. In his trainers words, he used to interact with a lot of like minded people online. He used exchange links to images and videos of different kinds of workouts so that he can kinda relate to get inspired by that all the time.
Now get your ass off that chair and kickstart with some cardio, if you like to have his kinda phisique..!!
Good Luck.
"I get tingles just thinking about it,because I do not think there is anybody in the world, Hollywood or otherwise will have the physical he is about to reveal in this movie"
-These are exact words of his mentor and personal trainer Kris Gethin.
Hrithik Roshan's workout routine is very crucial. Its no wonder people call his physique "Greek God" physique in fact its visible here aint it..?? If somebody wants to attain at least a close enough physique as his they have no other choice but to follow his routine which I am about to discuss.
Hrithik works out for 6 hours in a single day. You heard it right 6 hrs/day..! In order to recover in between the workout he had to happen about 8 to 9 meals after every 2 hours. Make a note of it.
DIET : Each meal consists of mainly
- Protein based
- Lean protein like poultry.
- Fish
- Eight egg whites.
- Protein powders(mainly Whey protein)
- For the sake of slow digestion, carbohydrates like sweet potato, brown rice and oat meal.
WEIGHT TRAINING: Hrithik's morning session consists of an hour full of non-stop cardiovascular assessment. That would be either swimming or going down the beach for a run and a lots of cross fits within about three times a week.
CHEST,CALVES,BACK Exercises
Total 5 Sets of Dumbbell Bench Press(5 sets)
- 2 working Sets of 5-10 reps
- 3 Warm up Sets of 5-10 reps
- 2 sets of Inclined Dumbbell Flyes with 5-20 reps.
- 3 Working Sets and 1 Warm up Sets of 5-10 reps.
- 3 Working sets of 6-10 reps
- 1 Warm up set of 8-10 reps
- 2 Working Sets of 8-10 rep
- 1 Warm up Set of 8-10 rep
3 Sets of Standing Calf Raise of 16-20 reps
LEGS :
- Leg Press (8 Sets)3 Working Sets of 10 reps
- 5 Warm up Sets of 10 reps
- 3 Working Sets of 15 reps
- 2 Warm up Sets of 15 reps
Extensions (4 Sets)
- 2 Warm up Sets of 16-20 reps
- 2 Working Sets of 16-20 reps
- 2 Warm up Sets of 15 reps
- 3 Working Sets of 15 reps
Squats (5 Sets)
- 3 Working sets of 15-30 reps
- 2 Warm up sets of 15-20 reps
SHOULDERS,CALVES AND ABS:
Marble Military Press (5 Sets)
- 3 Working Sets of 8 reps
- 2 Warm up Sets of 8 reps
- 1 Warm up set of 10-15 reps
- 3 Working set of 10-15 reps
7 Sets of Reverse Flyes of 12 reps
3 Sets of Weighted Sit ups of 20 reps
3 Sets of Seated Calf Raise of 20 reps
3 Sets of Standing Calf Raise of 20 reps
Hrithik used to do like 300 twists per day. Yet another secret of his lean waist.
ARMS:
2 Sets of Straight arm Dumbbell Pullover of 10 reps
3 Sets of Cable Rope Triceps Extension of 10-12 reps (Overhead)
3 Sets of Cable Lying Triceps Extension of 10 reps
3 Sets of Standing Dumbbell Triceps Extension of 8-10 reps
7 Sets of Straight-Arm pull down of 15 reps
Concentrated Curls (5 Sets)
- 3 Working Sets of 10-15 reps
- 2 Warm up Sets of 10-15 reps
- 2 Warm up Sets of 12-15 reps
- 3 Working Sets of 12-15 reps
KEEPING YOURSELF MOTIVATED
The most important fact of all is how he used to keep up is motivation for whole day. In his trainers words, he used to interact with a lot of like minded people online. He used exchange links to images and videos of different kinds of workouts so that he can kinda relate to get inspired by that all the time.
Now get your ass off that chair and kickstart with some cardio, if you like to have his kinda phisique..!!
Good Luck.
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