Hrithik Roshan workout routine

Hrithik Roshan workout for krrish 3

         Hrithik Roshan, heartthrob of Bollywood started his career with movie Kaho Na Pyaar Hai ,which went on be a super hit  and made Hrithik Roshan a household name.He had played different characters in his movies ranging from super thief in Dhoom 2 and superhero in Krrish.His Greek God like features and physique made him very popular among youngsters.Hrithik is gearing up for new installment of superhero movie  tittled Krrish 3.

           Hrithik Roshan is being prepared for a new look in his upcoming movie krrish 3 with Kris gethin .He has a good body Language and he his continuously exercising for his body fitness.

Advice on building muscles:

Do a lot of cardio exercises. They help build muscles and are good for the heart. Do a lot of cycling and treadmill as far as possible. This way, you will have your thighs and arms in a great shape. Do crunches for the stomach. I do about 500 a day, but even if you do 200 a day it is enough to give you a washboard stomach. Swim or go jogging if you can about two days a week, it gives your body flexibility. And do not over exercise.

Hrithik's Exercises

   But  He is not really hung-up on exercises like some other folk who are bent upon having  a body like his! Surprisingly, he does not work out daily. It is rather 4 or 5 days a week. He visits the gym at The Club, a popular gym at juhu. One hour each in the morning and evening is his exercise routine. He does work-outs that have emphasis on cardio. His shooting schedules may, however, come in the way.

No Let - Up at Any Time waste
    He is so particular about exercises that when he travels, he takes a set of his exercise equipment with him. He fixes the equipment anywhere to a flat surface with the help of a vacuum press and starts his routine of exercises for biceps and legs . He also takes good old dumb bells.


Hrithik's inspiration

Hrithik's Training program

Hrithik performed 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.

Day 1: Chest, Back and Calves

1. Dumbbell Bench Press-3 warm up sets of 6-10 reps , 2 working sets of 6-10 reps
2. Incline Dumbbell Flyes-2 sets of 8-10 reps
3. Underhand Cable Pulldowns-1 warm up set of 8-10 reps , 3 working sets of 8-10 reps
4. Bent Over Barbell Row-1 warm up set of 8-10 reps , 3 working sets of 10-12 reps
5. Hyperextensions (Back Extensions)-1 warm up set of 10-12 reps , 2 working sets of 10-12 reps
6. Seated Calf Raise-3 sets of 20 reps
7. Standing Calf Raises-3 sets of 18-20 reps

Day 2: Legs

1. Leg Press-4-5 warm up sets of 10-12 reps , 3 working sets of 10-12 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 Squat-2 warm up sets of 15-20 reps, 3 working sets of 20-30 reps

Day 3: Rest

Day 4: Shoulders, Abs and Calves

1. Seated Barbell Military Press-2 warm up sets of 6-8 reps, 3 working sets of 6-8 reps
2. Side Lateral Raise-1 warm up set of 12-15 reps, 3 working sets of 12-15 reps
3. Upright Barbell Row-3 sets of 7 reps
4. Reverse Flyes-7 sets of 12-15 reps
5. Weighted Sit-Ups-3 sets of 15-20 reps
6. Seated Calf Raise-3 sets of 20 reps
7. Standing Calf Raises-3 sets of 18-20 repsw

Day 5: Arms

1. Straight-Arm Dumbbell Pullover-2 sets of 10-12 reps
2. Cable Rope Overhead Triceps Extension-3 sets of 10-12 reps
3. Cable Lying Triceps Extension-3 sets of 10-12 reps
4. Standing Dumbbell Triceps Extension-3 sets of 10-12 reps
5. Straight-Arm Pulldown-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. Dumbbell Alternate Bicep Curl-2 warm up sets of 12-15 reps, 3 working sets of 12-15 reps
8. Standing Biceps Cable Curl-3 sets of 15-20 reps

Cross fit workouts(Five times a week)

1. Sandbag drills
2. Power bag exercises
3. TRX drills
4. Kettlebell swings
5. Bearcrawls
6. Kick boxing
7. Jacobs ladder drills
8. T-bar anchorswings
9. Shoulder press
10. Cone drills
11. Bungee sprints
12. Sledge hammer drills(Tire)
13. Plyometrics
14. Tire flips

DIET

PROTEIN:

• Protein Powder
• Steak
• Turkey
• Fish
• Egg whites

CARBOHYDRATES:

• Brown rice
• Oatmeal
• Salads(For added fiber)

Hrithik Roshan Diet Tips

• Completely cut down on oil. Not more than 2 teaspoons of oil in a day.
• Cut down on sodium and absolutely no sugar.
• Don’t fill the stomach more than 70% not complete 100%
• Drink 8-10  glasses of water in one day
• Take meal after 45 minutes of workout
• Sleep at least one hour after the meal.

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, egg white sandwich/fruit plate

Dinner

6 egg whites, brown bread, ½ chicken or fish with stir fried vegetables
Caesar salad during workout

Hrithik's Supplement Schedule

      Hrithik's pre- and post-workout shakes were prepared with Myofusion, mixed with walnuts or oats in a SmartShaker. He also whipped up protein shakes on shoots when he didn't have time for a meal.

Morning:

1. Optimum Nutrition Glutamine
2. Optimum Nutrition BCAA
3. Gaspari Nutrition Anavite
4. NOW Grape Seed Antioxidant
5. NOW Omega-3
6. NOW Liver Detoxifier

Before Cardio:

1. Grenade Thermo Detonator

Pre-Workout:

1. Gaspari Nutrition SizeOn
2. Optimum Nutrition BCAA
3. Gaspari Nutrition Anavite
4. Grenade Thermo Detonator
5. NOW Grape Seed Antioxidant

Post-Workout:

1. Gaspari Nutrition Myofusion
2. GENR8 Vitargo S2
3. Optimum Nutrition Creatine
4. Optimum Nutrition Glutamine
5. Optimum Nutrition BCAA

Before Bed:

1. Optimum Nutrition ZMA
2. Optimum Nutrition Casein
3. Optimum Nutrition Glutamine
4. Optimum Nutrition BCAA
5. NOW Omega-3
6. NOW Grape Seed Antioxidant
7. NOW Liver Detoxifier

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