John Abraham Workout Routine

John Abraham  is an Indian film actor, producer and a former model.
John Abraham has been an inspirational actor in terms of his physic and his far fetched dressing styles. John Abraham fitness tips essential for guys who see their career in Bollywood or looking to have muscles like him. After a successful modeling career he made his debut in Bollywood in 2003 with Jism opposite Bipasha Basu.
If you want to build a body like him follow his routine.

About John Abraham 

  •  Born:- 17 December 1972, Kochi,Kerala, India
  •  Occupation:- Actor, film producer and model
  •  Education :- Bombay Scottish School in Mahim (School) and Jai Hind College, Mumbai ( College) 
  •  Spouse:- Priya Runchal
  •  Parent:- Abraham John and Firoza Irani
  •  Nationality:- Indian
  •  Religion:- Christian
  •  Sun Sign:- Sagittarius
  •  First Film:- Jism
  •  Trainer:- Mike Ryan
  •  Hobbies:- doing workout, riding bike
  •  Likes:- Travelling 
  •  Dislike:- Eating out 
  • Favorite Actress:- Rani Mukherjee
  •  Favorite Sports:- Football
  •  Favorite Colour:- White & Blue
  •  Favorite Food:- Parsi
  •  Bike Collection:- Yamaha RD350, Bullet, Kawasaki ZX11, Yamaha R1 and many more
  •  Car Collection:- Audi Q7, Maruti Gypsy and many more


Body Measurement 

  •  Height:- 6 feet 1 inch or 185cm
  •  Weight:- 78kg
  •  Chest:- 45inch
  •  Biceps :- 18 inches
  •  Neck :- 16 inches
  •  Waist :- 32 inches
  •  Shoe Size:- 10
  •  Eye Colour:-Dark Brown
  •  Hair Colour:-Black



John Abraham Diet


Pre-workout

  • Carbs intake. Breakfast – Black coffee/green tea (which will boost your metabolism if you’re going to work out in the morning), 4 egg whites / 1 potato/ sweet potato/ corn/wheat flakes/ brown bread (these are high carbs) and one apple.

Post workout

  • 6-7 egg whites with protein shake.

Morning breaks

  • Whey proteins, Salad and milk.

Lunch

  • Rotis, 3-4 slices of steamed fish, Sprouts, sabji, dal, curd and a carrot.

Evening breaks

  • 3-4 egg whites, mashed potato, apple, orange, sweet lime or papaya

Dinner

  • Bajra/ jowar/ nachni rotis.

  1. No carbs intake after 5 pm. Dinner before 9 pm.
  2. Protein is very important in John’s diet, which besides fish, includes oatmeal and eggs.
  3. Avoid Maida products, sweets, oily food and rice.
  4. Overall, John’s diet consists of 50 per cent protein, 20 per cent carbohydrates, 20 per cent fibre, 10 per cent anti-oxidants and essential fats.



Workout Routine 


MONDAY ( Chest and Triceps) 

  1. Warming up
  2. Bench Press ( 6 sets) 
  3. Inclined Bench Press ( 3 sets of 15 reps) 
  4. Declined Bench Press ( 3 sets of 15 reps) 
  5. Dumbbell Fly
  6. Warming up
  7. Inclined Dumbbell Fly ( 2 sets of 15 reps) 
  8. Declined Dumbbell Fly ( 2 sets of 15 reps) 
  9. Cable Flies ( 3 sets of 15 reps) 
  10. Triceps push down ( 4 sets of 15 reps) 
  11. Dips ( 3 sets of 15 reps) 


TUESDAY ( Back and Abs) 

  1. Bend over Barbell row ( 4 sets of 15 reps) 
  2. Pull up ( 4 sets of 12 reps) 
  3. Shrugs ( 4 sets of 12 reps) 
  4. Dead lift or back extension ( 3 sets of 15 reps) 
  5. Leg raises 
  6. Crunches 


WEDNESDAY ( Cardio) 

  1. Tread mill sprint running ( 30 min) 
  2. Bicycling
  3. Workout for abdominal
  4. Lunges and Crunches


THURSDAY ( Legs) 

  1. Leg Press ( 4 sets of 12 reps) 
  2. Squats ( 4 sets of 20 reps) 
  3. Leg Extension ( 4 sets of 15 reps) 
  4. Leg Curl ( 3 sets of 15 reps) 
  5. Hack Squats ( 3 sets of 15 reps) 


FRIDAY ( Shoulders and Biceps) 

  1. Overhead presses ( 3 sets of 15 reps) 
  2. Seated Military presses ( 3 sets of 15 reps) 
  3. Dumbbells Lateral ( 4 sets of 15 reps) 
  4. Alternate Dumbbells ( 4 sets of 15 reps) 
  5. Hammer Curls ( 3 sets of 15 reps) 
  6. Standing barbell press ( 3 sets of 15 reps) 


SATURDAY ( Cardio) 

  1. Tread mill sprint running ( 30 min) 
  2. Bicycling ( 20 min) 
  3. Abs Workout
  4. Lunges and Crunches


SATURDAY ( Rest) 





Quote :
My greatest strength as an actor is that I follow my director’s brief completely. The film is always the director’s visual baby.
– John Abraham

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