Hrithik Roshan Daily Diet Plan, Bodybuilding Tips, Latest Movie

Hrithik Roshan’s Workouts

Hrithik’s fitness training covered a range of methods, including tradition weight training, the CrossFit approach, and a lot of cardio to burn fat.

It was a 12-week transformation, but we completed it in 10 weeks.

Hrithik followed Kris Gethin’s 12-week fitness plan but finished it in just 10 weeks. In that time he transformed from overweight and very out of shape middle-aged man into a super-fit, toned and strong 38-year-old.

CrossFit – 5 Times a Week

To get super fit, super fast, he performed a CrossFit circuit 5 times a week. These are very intensive workouts that work all the muscles in the body. CrossFit takes exercise back to basics while still using our new knowledge of body mechanics and sports science. A typical routine includes:

• Lifting sandbags
• Power bag exercises
• TRX training (suspension)
• Kettlebell exercises
• Kickboxing routines
• Jacobs Ladder drills
• Shoulder Presses
• Bungee sprints
• Sledgehammer drills
• Plyometrics – jumping
• Tire flips (big tires!)

Of course, these are just some of the exercises done, and you never do the same workout each day.

The Weight Training Workout

As you can imagine, developing a body like that needs a lot of weight training. Kris put Hrithik on a 5 Day Split weight training routine. Each day worked different muscles with different exercises, and there are two rest days. So the same routine is repeated each week.

• Day 1: Chest, Back and Calves – Dumbbell Bench Press, Incline Dumbbell Flyes, Underhand Cable Pulldowns, Bent Over Barbell Row, Hyperextensions (Back Extensions), Seated Calf Raise, Standing Calf Raises.
• Day 2: Legs – Leg Press, Seated Leg Tucks, Lying Leg Curls, Leg Extensions, Hack Squat
• Day 3: No weight training (rest day)
• Day 4: Shoulders, Abs, and Calves – Seated Barbell Military Press, Side Lateral Raise, Upright Barbell Row, Reverse Flyes, Weighted Sit-Ups, Seated Calf Raise, Standing Calf Raise
• Day 5: Arms – Straight-Arm Dumbbell Pullover, Cable Rope Overhead Triceps Extension, Cable Lying Triceps Extension, Standing Dumbbell Triceps Extension, Straight-Arm Pulldown, Concentration Curls, Dumbbell Alternate Bicep Curl, Standing Biceps Cable Curl.

Hrithik Roshan’s Diet

While working with Kris he radically changed his diet. He started eating healthy carbohydrates (broccoli, sprouts, spinach with a little rice or pasta) as well as oatmeal and salads. For protein, the had around 56 grams of lean meat each day (steaks, turkey, fish). He eats a lot of eggs (7 egg whites and 2 yolks a day). During his training, he also consumed a lot of protein supplements as well as glutamine and multivitamins, which are vital for ensuring that the body functions optimally at all times.

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