HRITHIK ROSHAN’S WORKOUT AND FITNESS SECRETS

This Greek god of Indian cinema has such a fine body and muscle gaining ability that makes almost impossible for other mortals. With super chiseled abs and admirable back strength Hrithik Roshan gave full commitment for his key to fitness.

After 20 minutes of cardio each day he starts with:
MONDAY: CHEST,CALVES AND BACK

Total 5 Sets of Dumbbell Bench Press(5 sets)
2 Working Sets of 5-10 reps
3 Warm up Sets of 5-10 reps
 2 sets of Inclined Dumbbell Flyes with 5-20 reps.
 Under Hand Cable Pull down(4 Sets)
3 Working Sets and 1 Warm up Sets of 5-10 reps.
  Bent Over Barbell Row(4 Sets)
3 Working sets of 6-10 reps
1 Warm up set of 8-10 reps
 Back Extensions(3 Sets)

2 Working Sets of 8-10 rep
 1 Warm up Set of 8-10 rep
 3 Sets of Seated Calf Raise of 20 reps
 3 Sets of Standing Calf Raise of 16-20 reps

TUESDAY: LEGS

Leg Press (8 Sets)
3 Working Sets of 10 reps
5 Warm up Sets of 10 reps
 Seated Leg Tucks (5 Sets)
3 Working Sets of 15 reps
2 Warm up Sets of 15 reps
 Extensions (4 Sets)
 2 Warm up Sets of 16-20 reps
 2 Working Sets of 16-20 reps
 Lying Leg Curls (5 Sets)
2 Warm up Sets of 15 reps
3 Working Sets of 15 reps
 Squats (5 Sets)
3 Working sets of 15-30 reps
2 Warm up sets of 15-20 reps

THURSDAY: SHOULDERS,CALVES AND ABS

Marble Military Press (5 Sets)
3 Working Sets of 8 reps
2 Warm up Sets of 8 reps
Side Lateral Raise (4 Sets)
1 Warm up set of 10-15 reps
3 Working set of 10-15 reps
 3 Sets of Upright Barbell Row of 7 reps
 7 Sets of Reverse Flyes of 12 reps
 3 Sets of Weighted Sit ups of 20 reps
 3 Sets of Seated Calf Raise of 20 reps
 3 Sets of Standing Calf Raise of 20 reps

 FRIDAY: ARMS

 2 Sets of Straight arm Dumbbell Pullover of 10 reps
 3 Sets of Cable Rope Triceps Extension of 10-12 reps (Overhead)
 3 Sets of Cable Lying Triceps Extension of 10 reps
 3 Sets of Standing Dumbbell Triceps Extension of 8-10 reps
7 Sets of Straight-Arm pull down of 15 reps
 Concentrated Curls (5 Sets)
3 Working Sets of 10-15 reps
2 Warm up Sets of 10-15 reps
 Dumbbell Bicep Curl (alternate) (5 Sets)
  2 Warm up Sets of 12-15 reps
  3 Working Sets of 12-15 reps
 3 Sets of  Standard Biceps Cable Curl of 15-20 reps