John Abraham’s 7-Day Workout Regime and Diet Plan

WRITTEN BY Saumya Jaiswar2022-12-16,10:30:28 entertainment

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.

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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

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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

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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.

IBTimes India

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.

Bollywood Hungama

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