Hrithik Roshan Workout Routine

Hrithik Roshan is an Indian film actor. He has established a successful career in Bollywood, has won six Filmfare Awards, and has been cited in the media as one of the most attractive male celebrities in India.
Hrithik’s maternal grandfather, Producer-Director J. Om Prakash, first brought Roshan on-screen at the age of 6 in the film Aasha (1980), by secretly having his camera crew filming without his knowledge as he danced spontaneously.
Hrithik had an unsuccessful year in 2002 when all three of his releases –Mujhse Dosti Karoge!, Na Tum Jaano Na Hum and Aap Mujhe Achche Lagne Lage– were declared flops.
As Hrithik had past injuries, special care was taken so that he could perform the workouts with the right technique.
He allocated four days a week for exercises, splitting his workouts into two sessions a day. Even though his training plan was frequently altered according to his strength levels, he performed 20-25 minutes of cardio workouts after having breakfast as well as in the evening.
He used to had 100 grams of meat each day. Apart from it, he also ate fibrous carbs, sprouts, broccoli and spinach. These staple food items provided him with fiber, vitamins and minerals.


About Hrithik Roshan 

  •  Real Name :- Hrithik Rakesh Nagrath
  •  Born :-  January 1974 Mumbai, Maharashtra, India
  •  Occupation :- Actor
  •  Nickname :- Duggu, Bolunath
  •  Education :- B.Com
  •  Father Name :- Rakesh Roshan
  •  Mother Name :- Pinky Roshan
  •  Sister :- Sunaina Roshan
  •  Spouse :- Suzanne Khan (m. 2000, divorce 2014)
  •  Children :- Hrehaan(2006) and Hridhaan (2008)
  •  Zodiac Sign :- Capricorn
  •  Debut Film :- Kaho Naa Pyaar Hai
  •  Most Successful Movies :- Kaho Na Pyar Hai, Koi Mil Gaya, Dhoom 2, Krrish, Zindagi Na Milegi Dobara
  •  Home :- Filmkraft, Mayur, Tilak Road, Satacruz West, Mumbai
  •  Nationality :- Indian
  •  Religion :- Hindu
  •  Hrithik Roshan Hobbies :- Dancing, Watching Movies
  •  Likes :- Dancing, Doing Workout
  •  Best Friends :- Farhan Akhtar, Karan Johar and Shahrukh Khan
  •  FavoriteActor :- Raj Kapoor and Amitabh Bachchan
  •  FavoriteActress :- Madhuri Dixit, Madhubala and Kajol
  •  Pet Animal :- Persian cat
  •  Favorite Sports :- Cricket
  •  Favorite Food :- Indian dishes
  •  Favorite Colour :- Black
  •  Car Collection :- Rolls Royce, Bentley,  Mercedes Benz S Class, Porsche Cayenne and many more
Body Measurement 

  •  Height :- 6’0″ or 1.84 m
  •  Weight :- 74 kgs
  •  Chest :- 45 inches
  •  Waist :- 28 inches
  •  Biceps :- 17.5 inches
  •  Neck :- 15 inches
  •  Eye Colour :- Green
  •  Hair Colour :- Dark Brown
Supplements


Morning

  • Optimum Nutrition Glutamine
  • Optimum Nutrition BCAA
  • Gaspari Nutrition Anavite
  • NOW Grape Seed Antioxidant
  • NOW Omega-3
  • NOW Liver Detoxifier

Before Cardio 

  • Grenade Thermo Detonator

Pre workout 

  • Gaspari Nutrition SizeOn
  • Optimum Nutrition BCAA
  • Gaspari Nutrition Anavite
  • Grenade Thermo Detonator
  • NOW Grape Seed Antioxidant

Post workout 

  • Gaspari Nutrition Myofusion
  • GENR8 Vitargo S2
  • Optimum Nutrition Creatine
  • Optimum Nutrition Glutamine
  • Optimum Nutrition BCAA

Before bed

  • Optimum Nutrition ZMA
  • Optimum Nutrition Casein
  • Optimum Nutrition Glutamine
  • Optimum Nutrition BCAA
  • NOW Omega-3
  • NOW Grape Seed Antioxidant
  • NOW Liver Detoxifier



Protein Food

  •  Protein Powder
  •  Steak
  •  Turkey
  •  Fish
  •  Egg whites
Carbohydrates Food
  •  Brown rice
  •  Oatmeal
  •  Salads
Routine


Day 1 :- Chest / Back/ Calves 
Day 2 :- Legs 
Day 3 :- Rest  
Day 4 :- Shoulders / Abs / Calves 
Day 5 :- Arms 
Day 6 :- Rest 
Day 7 :- Rest 



Exercises 

DAY 1 ( Chest, Back and Calves) 

Chest

  1. Dumbbell Bench Press ( 3 warm up sets of 6-10 reps) ( 2 working sets of 6-10 reps) 

  2. Incline Dumbbell Flyes ( 2 sets of 8-10 reps) 

Back

  1. Underhand Cable Pulldowns ( 1 warm up set of 8-10 reps) ( 3 working sets of 8-10 reps) 

  2. Bent Over Barbell Row ( 1 warm up set of 8-10 reps) ( 3 working sets of 10-12 reps) 

  3. Hyperextensions (Back Extensions) ( 1 warm up set of 10-12 reps) ( 2 working sets of 10-12 reps) 

Calves

  1. Seated Calf Raise ( 3 sets of 20 reps) 

  2. Standing Calf Raises ( 3 sets of 18-20 reps) 


DAY 2 ( Legs) 

  1. Leg Press ( 4-5 warm up sets of 10-12 reps) ( 3 working sets of 10-12 reps) 

  2. Seated Leg Tucks ( 2 warm up sets of 15 reps) ( 3 working sets of 12-15 reps) 

  3. Lying Leg Curls ( 2 warm up sets of 15 reps) ( 3 working sets of 12-15 reps) 

  4. Leg Extensions ( 2 warm up sets of 15-20 reps) ( 2 working sets of 15-20 reps) 

  5. Hack Squat ( 2 warm up sets of 15-20 reps) ( 3 working sets of 20-30 reps) 


DAY 4 ( Shoulders, Abs and Calves) 

Shoulders

  1. Seated Barbell Military Press ( 2 warm up sets of 6-8 reps ( 3 working sets of 6-8 reps) 

  2. Side Lateral Raise ( 1 warm up set of 12-15 reps) ( 3 working sets of 12-15 reps) 

  3. Upright Barbell Row ( 3 sets of 7 reps )

  4. Reverse Flyes ( 7 sets of 12-15 reps) 

Abs

  1. Weighted Sit-Ups ( 3 sets of 15-20 reps) 

Calves

  1. Seated Calf Raise ( 3 sets of 20 reps) 

  2. Standing Calf Raises( 3 sets of 18-20 reps) 


DAY 5 ( Arms) 

  1. Straight-Arm Dumbbell Pullover ( 2 sets of 10-12 reps) 

  2. Cable Rope Overhead Triceps Extension ( 3 sets of 10-12 reps) 

  3. Cable Lying Triceps Extension ( 3 sets of 10-12 reps) 

  4. Standing Dumbbell Triceps Extension ( 3 sets of 10-12 reps) 

  5. Straight-Arm Pulldown ( 7 sets of 10-15 reps) 

  6. Concentration Curls (2 warm up sets of 12-15 reps) ( 3 working sets of 12-15 reps) 

  7. Dumbbell Alternate Bicep Curl ( 2 warm up sets of 12-15 reps) ( 3 working sets of 12-15 reps) 

  8. Standing Biceps Cable Curl ( 3 sets of 15-20 reps) 








Quote 
Life hits you hard. But it takes you three seconds to decide if you are a superhero or not. I am.
– Hrithik Roshan

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