Depending on his body weight and condition, his nutrition plan was changed every week. Hrithik’s insulin sensitivity and blood type were also decisive factors for devising his nutrition plan.
• Protein: Turkey, steak, egg whites, fish, protein powder
• Complex Carbs: Oatmeal, brown rice, salads
Supplements:
• Morning: Glutamine 1000 capsules, BCAA 1000 capsules, Anavite multi-vitamin and amino acid complex, Omega-3 softgels, Liver detoxifier capsules, Grape seed antioxidant Vcaps
• Before cardio workouts: Grenade thermo detonator capsules
• Pre- and post-workouts: Shakes made with walnuts, oats, and Myofusion. On shoots, he sometimes had protein shakes
• Before bed: Casein protein powder mix, ZMA capsules, BCAA 1000 capsules, Glutamine 1000 capsules, Grape seed antioxidant Vcaps, Omega-3 softgels, Liver detoxifier capsules
HRITHIK ROSHAN’S WORKOUT ROUTINE:
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
HRITHIK ROSHAN WORKOUT TIPS:
1. Change is the demand of body, keep changing your workout routine after few days or daily.
2. Always stretch your body before starting your exercises and don’t lift much heavy weights if your body is not allowing to do so.
3. High reps – low weight is the formula.
4. Always get a sound sleep
