John Abraham Workout Routine

John Abraham (born 17 December 1972) is an Indian film actor and former model. He has great acting skills and become famous after his role in Dhoom. He is one of the top Bollywood actors and also well known becouse of his muscular body. He has natural slim and perfect body but recently he came up with big muscular body looks in his movie Force. In India, He is like a fitness icon for the youngsters. He loves to workout and spent lot of time in gym and he has a very hard workout routine. He always say “being too lean is not too nice”. He workout daily and take healthy diet. His workout plan is given here so read and learn :).

Height: 6′ 1″

Weight: 175 pounds

John Abraham Workout:




John Abraham loves to workout and he goes to gym daily.He spent 2 to 3 hrs in gym and he do kickboxing, cardio exercises and heavy weight lifting is his favourite. He always say “To gain big muscles always lift heavy weight and take perfect diet and sleep”.


Monday: Chest and Triceps

  • Bench Press: Flat, incline and decline (4 sets x 15-20reps).
  • Dumbbell fly: Incline and decline (4 sets x 15reps).
  • Cable flies: 3 sets x 15reps.
  • Triceps push down: 4 sets x 15reps.
  • Dips: 3 sets x 15reps.


Tuesday: Back and Abs

  • Pull-ups: 4 sets x 12reps.
  • Shrugs: 4 sets x 12reps.
  • Bend over barbell row: 4 sets x 15 reps.
  • Lat pull down: 4 sets x 12reps.
  • Crunches and leg raises: 3 sets x 15reps.
  • Abdominal workout


Wednesday: Cardio Execises

  • Treadmill running 30 min.
  • Abdominal Workout.
  • Bicycling 20 min.
  • Cruches and lunges.


Thrusday: Legs

  • Leg presses: 4 sets x 15reps.
  • Leg extensions: 4 sets x 15reps.
  • Squats: 4 sets x 20reps.
  • Hack squats: 3 sets x 15reps.
  • Leg curl: 3 sets x 15reps.
Friday: Shoulders and Biceps
  • Overhead presses: 3 sets x 15reps.
  • Seated military press: 3 sets x 20reps.
  • Dumbbells lateral: 4 sets x 15reps.
  • Standing barbell press: 3 sets x 10reps.
  • Alternate bumbbell: 4 sets x 20reps.
  • Hammers: 3 sets x 15reps.

Saturday: Cardio Execises

  • Treadmill running 30 min.
  • Abdominal Workout.
  • Bicycling 20 min.
  • Cruches and lunges.
Sunday: Rest


Also See: John Abraham Diet

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