DAY-1 Chest and Triceps- (3 sets, 12 reps)
Bench press, Kettlebell chest press, Machine fly, Incline dumbbell press, Decline dumbbell press, Pike pushups, Barbell bench press and Cable crossover.
DAY-2 Abs and back- (3 sets, 12 reps)
For Back Muscle- Pull-up, Bent-over row, T-bar row , Seated row and Deadlift (to increase intensity) For Abs- Sit-up, Push-up, Plank, Crunches and Jackknife
DAY-3 Abs and shoulders- (3 sets, 12 reps)
For Abs- Russian twist, Leg raise, Hanging knee raises and Renegade row For Shoulders- Push up, Overhead press, Front raise and Dumbbell shoulder press
DAY-4 Triceps and Biceps- (3 sets, 15 reps)
For Biceps- Barbell curl, Chin-up, Cable curl, Hammer curl and Facing-away cable curl For Triceps- Diamond push-ups, Rope pushdowns, Bar pushdowns, Dips and Kickbacks
DAY-5 Legs- (3 sets, 15 reps)
Squats, Lunge , Calf raise, Leg press, Wall sit , Leg curl and Bridge
DAY 6- Abs- (3 sets, 15 reps)
V Ups, Abs roll out, V sits and Cable crunch
DAY 7- Rest day
The 7th day in a week should always be marked as a rest day, John says. our muscles need rest to recover and show their ultimate potential.
John Abraham Diet Plan (Till Lunch)
Morning breakfast- Black coffee, 3-4 egg whites, 1 apple and 1 lemon, After 3 hours- 2 eggs (only whites) along with a whey protein shake, Lunch- Chicken breast, Roti, sabzi (including green vegetable
John Abraham Diet Plan (After Lunch)
Evening snack- Green tea, Egg whites, nuts and fruits, Dinner- Fish, vegetables, Roti and boiled chicken, Pre-workout Meal- whey protein shake along with brown bread, Post Workout- Egg whites.