Suhas Khamkar Workout Routine

Suhas Khamkar is an Indian bodybuilder who won the Mr. India competition an amazing nine times. He is also thewinner of such titles as Mr. Asia, Mr. Maharashtra and Mr. Olympia Amateur. A native of Kolhapur region, Suhas comes from a family of fitness experts and bodybuilders. 

Suhas’s inspiration for body building can be traced back to his home town Kolhapur where he grew up watching many wrestlers and body builders. However, in the year 1997 at the age of 16, Suhas drew inspiration from Arnold Schwarzenegger and embarked on a journey of becoming a world champion in the sport of bodybuilding.
Suhas Khamkar is the only one athlete who have the Continuity of winning for 12 years in Body Building Sports. Suhas Khamkar is the only one who got Special Star Award in Bodybuilding.He was an employee of Central Railway of India, Suhas Khamkar is the first Indian Bodybuilder to win a national level gold medal in the Railways national competitions, Also Suhas is the First Indian bodybuilder to Become Mr.Asia in 2010. He was placed second in amateur Mr.Olympia 2012 which was held at Kuwait.




About Suhas Khamkar 


  • Born Name — Suhas Madhukar Khamkar 
  • Born — August 9, 1980
  • Born Place — Kolhapur, Maharashtra, India
  • Height — 5″51 (168 cm)
  • Weight — 190 pounds (86 kg)
  • Arms — 21 inch (53.34 cm)
  • Thighs — 31 inch (78.74 cm)


Achievements 


  • Mr. Asia Body Building Title (2010) 
  • Mr.Olympia Amateur Body Building 1st Runner Up (2012)
  • Mr.World Body Building 1st Runner Up (2010–11) 
  • Nine times Mr. India Body Building Title (2004, 2006 to 2012) 
  • Secen times Mr. Maharashtra Title (2006 to 2008 & 2010 to 2013)
  • Nine times Mr. All India Railway Gold (2004 to 2012)
  • Four times Mr. Shivsena Body Building Title (2006, 2008 to 2010) 
  • Four times Mr. Mumbai Mayor Body Building Title (2002, 2003, 2007, 2008)
  • Four times Mr. New Mumbai Mayor Body Building Title (2003, 2007,.2009, 2010)
  • Five times Mr. Hindu Hruday Smarat Body Building Title (2005, 2008 to 2011)
  • Mr. Goa Body Building Title (2006)
  • Two times Mr. Mayor Kolhapur Body Building Title (2001, 2006)
  • Mr. Mayor Ujjain ( M.P.) Body Building Title (2010)
  • Three times Mr. Maharashtra Kamgar Body Building Title (1997 to 1999)
DIET PLAN 


He takes 6 meals in a day.His diet changes when he plans to enter into a special weight category. Like when he was preparing for Mr Asia his strategy was to compete in 75Kg category. His weight at that time was 84 kg.
Khamkar daily intake with some variations goes like this:

  • 1.5 KG Chicken 
  • 50 Eggs 
  • 6 Banana 
  • 700 Gm Fish 
  • 5 Kg fruits (2 kg of apples and oranges) 
  • Protein supplement
Routine 



Day 1 (Monday) – Chest and Triceps 
Day 2 (Tuesday) – Back and Traps 
Day 3 (Wednesday) – Quads and Calves 
Day 4 (Thursday) – Off
Day 5 (Friday) – Shoulders and Biceps 
Day 6 (Saturday) – Lower Back and Hamstrings 
Day 7 (Sunday) – Off


EXERCISES 



DAY 1 (Chest and Triceps) 

Chest

  1. Bench Press (2-4 sets of 3-5 reps) 

  2. Incline Bench Press (2-3 sets of 6-12 reps) 

  3. Dumbbell Bench Press (2-3 sets of 6-12 reps) 

  4. Dumbbell Flyes (1 set of 40 reps) 

Triceps
  1. Close-Grip Bench Press (2-3 sets of 5 reps) 

  2. Seated French Press (2-6 sets of 12 reps) 

  3. Cable Triceps Extensions (1 set of 40 reps) 

DAY 2 (Back and Traps) 

Back

  1. Barbell Rows (2-4 sets of 3-5 reps) 

  2. Dumbbell Rows (2-3 sets of 6-12 reps) 

  3. Lat Pulldown (2-3 sets of 6-12 reps) 

  4. Seated Cable Rows (1 set of 40 reps) 

Traps
  1. Barbell Shrugs (2-3 sets of 5 reps )

  2. Dumbbell Shrugs (2-6 sets of 12 reps) 

  3. Barbell Shrugs (1 set of 40 reps) 


DAY 3 (Quads and Calves) 

Quads

  1. Squats (2-4 sets of 3-5 reps) 

  2. Leg Press (2-3 sets of 6-12 reps) 

  3. Front Squats (2-3 sets of 6-12 reps) 

  4. Leg Press (1 set of 40 reps) 

Calves
  1. Seated Calf Raises (2 sets of 10-15 reps) 

  2. Calf Raises (2 sets of 40 reps) 


DAY 5 (Shoulders and Biceps) 

Shoulders

  1. Seated Barbell Press (2-4 sets of 3-5 reps) 

  2. Seated Arnold Press (2-3 sets of 6-12 reps) 

  3. Barbell Front Raise (2 sets of 6-12 reps) 

  4. Dumbbell Lateral Raises (1 set of 40 reps) 

Biceps
  1. Pinwheel Curls (2-3 sets of 5 reps) 

  2. Standing Barbell Curls (2-3 sets of 6-12 reps) 

  3. Cable Preacher Curls (1-2 sets of 40 reps) 


DAY 6 (Lower Back and Hamstrings) 

Lower Back

  1. Deadlifts (2-3 sets of 3-5 reps) 

  2. Romanian Deadlift (3-4 sets of 6-12 reps) 

  3. Leg Curls (3-4 sets of 6-12 reps) 







Quote 
Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
– Arnold Schwarzenegger

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