Hrithik Roshan Work out |HRITHIK ROSHAN'S WORKOUTS AND DIET

Hrithik Roshan Workout Plan and Daily Diet for Krrish 3

Hrithik Roshan hired trainer Kris Gethin whom he met at Sheru classic body building championship in Mumbai,

Under Kris Gethin guidance Hrithik is back into superhero shape for his upcoming movie Krrish.Hrithik trained under Kris Gethin for period of 10 weeks,he had to follow strict training regime.Hrithik performs 20 minutes of cardio after breakfast and again after working out in the evening.he chose from among swimming,beach walking,running,Crossfit and various cardiovascular machines.Hrithik follows 5 day split training routine with oneday of rest in between .Here is hrithik daily workout break up

Day 1

Hrithik Roshan Chest,Back and Calves workout

1. dumbbell bench press

    3 warm up sets of 6 -10 reps

    2 working sets of 6 - 10 reps

2. Incline dumbbell flys

       2 sets of 8 - 10 reps

3. Under hand cable pulldowns

      1 warmup set of 8 - 10 reps

       3 working sets of 8 - 10 reps

4.Bent over barbell row

1 warm up sets of 8 - 10 reps

3 working sets of 10 - 12 reps

5. Back extensions

1 warm up set of 10 -12 reps

2 working sets of 10 -12 reps

6. seated calf raises

3 sets of 20 reps

7.standing calf raises

3 sets of 18 - 20 reps

                                                                  Day 2

Hrithik Roshan Legs workout

1. Leg press

4 - 5 warm up sets of 10 - 12 reps

3 working sets of 12 - 15 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 squats

2 warm up sets of 15 -20 reps

3 working sets of 20 - 30 reps

Day 3

Rest

* ________*

Day 4

Hrithik Roshan shoulders abs and calves workout

1. Seated barbell military press

2 warm up sets of 6 - 8 reps

3 working sets of 6 - 8 reps

2. Side lateral raises

1 warm up set of 12 -15 reps

3 working sets of 12 -15 reps

3.Reverse flys

7 sets of 12 -15 reps

4.Weighted sit - ups

3 sets of 15 - 20 reps

5.Seated calf raises 

3 sets of 20 reps   

6.Standing calf raises

3 Sets of 18 -20 reps

Day 5

Hrithik Roshan arms  workout

1. Straight arm dumbbell pullover

2 sets of 10 - 12 reps

2.Cable rope overhead extensions

3 sets of 10 - 12 reps

3.Cable lying triceps extension

3 set of 10 -12 reps

4.Standing dumbbell triceps extension

3 sets of 10 -12 reps

5.Straight arm pull down

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.Standing biceps cable curls

3 sets of 15 - 20 reps

8. Dumbbell alternate bicep curl

2 warm up sets of 12 - 15 reps

3 working sets of 12 - 15 reps

Hrithik Roshan Daily Diet Plan

Breakfast

 4 egg whites,2 brown bread, a protein shake ,nuts ,corn flakes  with milk,fruit platter

Lunch

2 roti,green vegetables , chicken breast, dal , caesar salad, fish platter snack

protein shake, 4 egg whites sandwich/fruit platter    

Dinner

6 egg whites , brown bread , half chicken or fish with stir vegetables

caesar salad during workout

Hrithik Roshan Diet Tips

Completely cut down oil.Not more than 2 teaspoons of oil in  a day.

Cut down on sodium and absolutely no sugar.

Don't fill stomach more than 70% not complete 100%

Drink 8 - 10 glasses of water in one day

Take meal after 45 minutes of workout

sleep atleast 1 hour after the meal

Supplements:

·         Glutamine

·         Creatine

·         Vitamin C

·         Magnesium

·         Omega 3

·         1 multi vitamin

·         Protein shake

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