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Hrithik Roshan had been completely out of shape when he began to train for his superhero role in the movie Krrish II. His luxurious living and inactivity while recovering from a back injury had left him with a big belly and soft body – definitely not the look for a superhero!

Hrithik Roshan Krrish 3 Workout
Hrithik Roshan Krrish 3 Workout

He knew he needed to make some drastic changes in his lifestyle, diet and of course, to start training hard. Hrithik Roshan enlisted the help of top American fitness trainer Kris Gethin to get him back into superhero shape.

Hrithik lost 6 inches of fat from his belly in only 10 weeks. For his 10-week physique transformation Hrithik did a lot of weight training and cardio / CrossFit. Hrithik did 20 minutes of cardio after breakfast and another 20 minutes after his weight training workout in the evening. For cardio, he chose from either swimming, walking, running, CrossFit or cardiovascular machines such as the elliptical.

Here is Hrithik Roshan’s Krrish body-transformation weight training plan:

Day 1: Chest, Back and Calves Training

1. Dumbbell Bench Press | 2 sets of 6-10 reps
2. Incline Dumbbell Press | 2 sets of 8-10 reps
3. Underhand Cable Pull-downs | 3 working of 8-10 reps
4. Bent Over Barbell Row | 3 sets of 10-12 reps
5. Back Hyper-extensions | 2 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 Training

1. Leg Press | 3 sets of 10-12 reps
2. Seated Leg Tucks | 3 sets of 12-15 reps
3. Lying Leg Curls | 3 sets of 12-15 reps
4. Leg Extensions | 3 sets of 15-20 reps
5. Hack Squat | 3 sets of 20-30 reps

Day 3: Rest and Recovery Day

Hrithik Roshan Krrish 3 Workout
Hrithik Roshan Krrish 3 Workout

Check out Aamir Khan’s incredible Dangal transformation workout here: Aamir Khan Dangal Workout Plan

Day 4: Shoulders, Abs and Calves

1. Seated Barbell Military Press | 3 sets of 6-8 reps
2. Side Lateral Raise | 3 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 – With Bands | 3 sets of 15-20 reps
6. Seated Calf Raise | 3 sets of 20 reps
7. Standing Calf Raises | 3 sets of 18-20 reps

Day 5: Arms Training

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 Bent-Over One-Arm Dumbbell Triceps Extension | 3 sets of 10-12 reps
5. Straight-Arm Pull-down | 7 sets of 10-15 reps
6. Concentration Curls | 3 sets of 12-15 reps
7. Dumbbell Alternate Bicep Curl | 3 sets of 12-15 reps
8. Standing Biceps Cable Curl | 3 sets of 15-20 reps

To learn more about Hrithik Roshan’s body transformation, check out Bodybuilding.com’s Hrithik Roshan Workout: Kris Gethin Transforms Bollywood Star

Hrithik Roshan Krrish 3 Workout
Hrithik Roshan Krrish 3 Workout

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