Want an eight pack like John Abraham?

Muscular actor Abraham’s trainer Vinod Channa decodes how the actor is building a never-before-seen body for this film. The fitness trainer says that Abraham has a perfect physique thanks to his mesomorph body type.

For his forthcoming film, Nishikant Kamat’s Force, John Abraham is supposed to sport an extraordinary physique. The actor will sport an eight-pack in the movie and show his muscle power in the remake of the Tamil film Khaka Khaka, which is being produced by Vipul Shah.

Though Abraham did show off his behind in Karan Johar’s Dostana, he hasn’t done an action movie in a while. He was last seen doing some fight sequences in Dhoom.

In Kamat’s film, Abraham plays an encounter specialist and is paired with Genelia D’souza. Abraham’s trainer Vinod Channa decodes how the actor is building a never-before-seen body for this film. The fitness trainer says that Abraham has a perfect physique thanks to his mesomorph body type. According to Channa, “People born with his body type are the athletic type. Even if they do few exercises or not exactly accurate forms of exercise, they get results quickly.”

John Abraham

Channa informs that Abraham worked very hard to get an extraordinary physique for his forthcoming film. "Not only did he burn the gym floor at odd hours, he also maintained a strict diet regime," says the trainer. He informs that Abraham’s physique was such that he would put on, both, fat and muscle both very easily and hence they had to be careful.

Protein sourceVeg — milk, curd, sprouts, different pulses, soya and whey protein supplementNon-veg — chicken, fish, and egg whites

CarbohydratesPotato, sweet potato, corn grains, jowar, bajra, nachni and wheat

FibreAll salads, broccoli, papaya, musk melon, apple, orange, sweet lime — whole fruits not just juice, and green vegetables

Daily meal routine8 am- Black coffee/green tea, four eggwhites/1 potato (sweet potato/corn/wheat flakes/brown bread) / one apple10:30 am- Whey protein or milk and water mixed in equal volumes1pm- Chicken or fish boiled or grilled with roti or brown bread. Veg- sprouts, sabji, dal, curd, roti, and one carrot4pm- Black coffee/green tea, four egg whites, mashed potato, apple, orange, sweet lime or papaya7pm- Whey protein or milk and water mixed in equal volumes10pm- Boiled fish, chicken or egg (bhurji / omelette) with roti or 2-3 whole wheat bread slicesAvoid Maida products, sweets, oily food and rice.

Vinod Channa decodes Abraham’s routine

MondayChest and Triceps: Warm up, Bench press — incline and decline both — 3 sets, 15 repetitions, to use maximum weight so that third repetition is automatically 12 reps onlyDbl fly: parallel bar/dips, bar two sets, 15 repetitionsTriceps push down: 3 sets, 15 repetitions, to use maximum weight so that third repetition is automatically 12 reps onlyTriceps both hands dumbbell triceps and triceps kick back two set, 15 reps

TuesdayBack and abs: Bend over barbell row four sets, 15 repsOne hand DBL row two sets, 15 repsLat (for wings) pull down2 sets, 15 repetitionsShrugs (for collar muscles) 3 sets, 15 repetitionsDead lift or back extension3 sets, 15 repetitionsAbdominal workout Crunches and leg raises 3 sets, 15 reps

WednesdayCardio: Abdominal workout Crunches and leg raises 3 sets, 15 reps30 minutes of jogging

ThursdayLegs: This is the main workout. Squatting – 4 sets, 15 repsLunges 2 sets, 15 repsStep up/ leg press — two sets, 15 repsLeg Curl – 3 sets, 15 reps.Sitting and Standing calf raises — 3 sets, 15 reps

FridayShoulder /bicepsShoulder overhead press — 3 sets, 15 repsSide lateral raises – 4 sets, 15 repsRear deltoid exercise — 2 sets, 15 repsBicep curl with barbell — 3 sets, 15 repsAlternate dumbbell curl — 2 sets, 15 reps Hammer curl — 2 sets, 15 reps

SaturdayCardioAbdominal workout Crunches and leg raises — 3 sets, 15 reps30 minutes of jogging

SundayDay of rest