Farhan Akhtar Fitness Workout

Bollywood Celebrity Fitness and Workouts

Farhan Akhtar Fitness Workout
Farhan Akhtar Fitness Workout

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Farhan Akhtar is a talented Bollywood actor, producer, script writer and lyricist. He is a dedicated actor who for the movie Bhaag Milkha Bhaag transformed his physique into a ripped muscular body of an elite sprinter.

Farhan Akhtar Fitness Workout
Farhan Akhtar Fitness Workout

Farhan Akhtar is the son of Bollywood lyricist, screen writer and poet Javed Akhtar. In the movie Bhaag Milkha Bhaag, Akhtar highlighted not only his phenomenal acting skills but also his ability to completely transform his body for the required role.

Farhan Akhtar Fitness Workout
Farhan Akhtar Fitness Workout

The movie is about the world champion sprinter and Olympian Milkha Singh.

Farhan Akhtar Fitness Workout
Farhan Akhtar Fitness Workout

Akhtar prepared for his role representing this iconic Indian athlete by taking on a 12-week weight training and cardiovascular program and maintaining a strict, precise diet.

Farhan Akhtar official weight training routine:

Weeks 1 And Week 2:

Day 1: Chest And Triceps

1. Flat Bench Press: 4 Sets, 15 Reps
2. Dumbbell Incline Press: 4 Sets, 15 Reps
3. Incline Chest Flyes: 4 Sets, 15 Reps
4. Parallel Bar Dips: 4 Sets, 15 Reps
5. Triceps Push-down: 4 Sets, 15 Reps
6. Triceps Extension: 4 Sets, 15 Reps

Day 2:

Running: 40 minutes

Day 3: Legs, Shoulders And Abs

1. Barbell Squat: 5 Sets, 15 Reps
2. Leg Extension: 5 Sets, 15 Reps
3. Leg Curl: 5 Sets, 15 Reps
4. Calf Raise: 5 Sets, 15 Reps
5. Seated Shoulder Press: 5 Sets, 15 Reps
6. Lateral Raise: 4 Sets, 12 Reps
7. Front Raise: 4 Sets, 12 Reps
8. Cable Crunches: 5 Sets, 100 Reps

Day 4:

Swimming: 40 minutes

Day 5: Back And Biceps

1. Barbell Deadlift: 5 Sets, 5 Reps
2. Cable Lat Pull-down: 5 Sets, 15 Reps
3. Cable Seated Row: 5 Sets, 15 Reps
4. Standing Dumbbell Curl: 5 Sets, 15 Reps

Day 6:

Cross Trainer: 60 minutes

Day 7: Rest And Recovery

Weeks 3 And Week 4:

Day 1: Chest and Back

1. Flat Bench Press: 5 Sets, 15 Reps
2. Dumbell Incline Press: 5 Sets, 15 Reps
3. One Arm Dumbbell Row: 5 Sets, 15 Reps
4. Cable Seated Row: 5 Sets, 15 Reps
5. Barbell Shrug: 5 Sets, 15 Reps

Day 2:

Running: 40 minutes

Day 3: Legs, Shoulders And Abs

1. Barbell Squat: 5 Sets, 15 Reps
2. Stiff-leg Deadlift: 5 Sets, 15 Reps
3. Calf Raise: 5 Sets, 15 Reps
4. Dumbbell Shoulder Press: 5 Sets, 15 Reps
5. Dumbbell Side Lateral Raise: 5 Sets, 15 Reps
6. Crunches: 5 Sets, 100 Reps

Day 4:

Swimming: 50 minutes

Day 5: Arms

1. Dumbbell Curl: 5 Sets, 12 Reps
2. Straight Bar Curl: 5 Sets, 12 Reps
3. Close Grip Bench Press: 5 Sets, 12 Reps
4. Triceps Push-down: 5 Sets, 12 Reps

Day 6:

Cross Trainer: 60 minutes

Day 7: Rest And Recovery

Week 5 to Week 8:

Weight Training Circuit: Performed 5 days a week:

1. Seated Row + Incline Flyes: (superset): 5 Sets, 15 Reps
2. Leg Extension + Front raise (superset): 5 Sets, 15 Reps
3. Cable Curl + Triceps Push-down (superset): 5 Sets, 15 Reps
4. Side bends: 5 Sets, 100 Reps
5. Crunches: 5 Sets, 100 Reps
6. Leg Raises: 5 Sets, 100 Reps
7. Run: 50 minutes

Week 9 to Week 12:

Performed 6 days a week:

1. T-Bar Row + Cable Crossover (superset): 8 Sets, 15 Reps
2. Leg Extension + Dumbbell Press (superset): 8 Sets, 15 Reps
3. Preacher Curl + Cable Rope Push-Down (superset): 8 Sets, 15 Reps
4. Side Bends: 15 Sets, 200 Reps
5. Crunches: 5 Sets, 200 Reps
6. Leg Raises: 5 Sets, 200 Reps
7. Run: 50 minutes

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