Want to be in your shredded best? here's how to mould your own body to die for with help from B'town's biggest‚ best and the most imposing stars and their trainers.
Consider this your very own A-list training session for all-star shape!
Hrithik Roshan
Sculpt greek god like arms
It's the last excruciatingly painful reps that allowed an ectomorph like Hrithik to develop muscles worthy of a superhero. Every working set must be taken to absolute failure.
He is by far Bollywood''s most recognisable 'superhero' and made his mark on the industry with a debut that befits any larger-than-life hero. H.Ro was never a flash in the pan, never an also ran! His success secret? Hard work and dedication that's unmatched in the industry. Despite several health complications and a double slip disc, he has put in all his worth to make Krrish 3, his ambitious superhero flick, bigger and better than its previous editions. The H.Ro charisma is ever-enduring, one that refuses to ebb ever
Lying cable bicep curls superset with lying cable tricep extensions
(4 sets/12 to 20)
Lie on a bench with the cable pulley secured a couple of feet from the ground so it's measured equal in height to the bench. Push your elbows forward at the top of the movement and squeeze the bicep for a second to maximise full contraction and bicep peak. Stop a couple of inches before full extension to keep all tension on your bicep muscle and not your bicep tendon.
Immediately after finishing this movement, get into position for the tricep extensions. With your elbows pointing towards the ceiling and your upper arm static throughout the move, extend your upper arms and hands towards the ceiling until locking it straight before repeating. Performing two exercises without rest allows for increased recovery and improves the pump of the entire arm. Choose cables as they put less strain on the joints.
High pulley curls with single reverse cable extensions
(3 sets / 10 reps plus negatives on triceps)
Curl the pulleys towards your head as if you are hitting a bicep pose. When your knuckles almost touch your temples, extend back out until your arms straighten out. Aim to reach absolute failure at around 15 repetitions with the encouragement of three to four assisted reps.
Soon after finishing this move‚ hold one handle‚ with your palm facing up and elbow tucked-in against your side. Keeping the upper arm static‚ extend it down until the hand reaches the outer portion of the hip. Slowly raise the arm back into the start position before repeating for around 10 repetitions to failure.
Seated barbell curls with parallel bar dips
(Four sets / 30 reps on the first couple of sets; around 20 on the last two as fatigue begins to set in)
Sit on a bench and grip the barbell with a slightly-wider-thanshoulder-width grip with the bar placed across your thighs. Your arms should be almost at a right angle. Curl the bar up to chin level and return to the start position, stopping just an inch short of your thighs. Grind out 20 agonising reps of this partial movement before immediately heading to the parallel bar for tricep dips.
Grip the bars and lock your arms. Point your elbows back and keep your torso erect. Lower yourself down until your upper and lower arms are positioned at a right angle. Push up‚ but only an inch before your arms lock out‚ to maintain tension. Repeat until absolute failure.
"At the start of the routine perform between 3-6 warm up sets to adequately promote synovial fluid in your joints. Rest for around a minute between every superset before repeating. The routine can take around 4 weeks to see results and should be followed for 4 months before changing it up. Keep in mind; if you want arms like Hrithik, you have to use visualization techniques just like he does"
Kris Gethin, Hrithik's personal trainer.
Quick tip by Kris Gethin
Follow this plan once per week if your arms are at par with the rest of your body. However, if you are are weak, you can punish them every 5th day.
Arjun Kapoor
Carve the perfect v-shape body
Arjun's 100 per cent committment inside the weight room, regardless of his busy schedule, and his extensive routine, saw him go from flab-to-fab in record time.
His story of a rebuilt body and restored confidence is the stuff fairy-tales are made of. Arjun Kapoor's struggle from fat-to-f it hit the headlines much before his debut film: till just about five years ago, he weighed a whopping 140kg, and told Men's Health recently that he was so fat that he couldn't fit into airline seats. He tipped the scales back to an astonishing 87 kilos, all thanks to the last word in Bollywood muscle, Salman Khan. The keys to his success story: dogged perseverance, an unflinching belief in himself and hard work to reach the top of his game.
Bent over rows:
4 Sets/8 Reps
Like all workouts‚ start with the most taxing exercises that utilise multi-joint movements first . The bent over row is great for upper back thickness as well as building strength in the lower back. Make sure to keep a neutral spine and bend over as much as possible. When lifting the weight‚ keep your elbows in and pull the weight towards your hips. Remember‚ it is a bent over row and not a shrug. If you can't bend over enough‚ drop the weight and work on form.
Lat pull down:
4 Sets/12 Reps
As the name suggests‚ the lat pull down is a great exercise for the lats which contribute to back width. Keep a slight arch in your lower back with the chest lifted. As you pull down‚ think about trying to touch your elbows together behind your back. It's impossible for most but the thought process will make sure you are contracting the muscles correctly. Bring the bar all the way down to your chest or until your shoulders begin to roll forward. If your shoulders start rolling forward‚ then either reduce the weight or try working on your shoulder mobility and flexibility.
Facepulls
4 Sets/12 Reps
An often overlooked exercise‚ this is great for trap and rear delt development as well as overall shoulder health. It is common for guys to have over-developed chests and anterior (front) delts whilst neglecting their posterior (rear) delts. This exercise helps to counteract just that. You won't be setting any records for amount of weight lifted. Instead focus on contracting the target muscles.
Reverse flys: 3 Sets/12-15 Reps
By this point‚ your biceps and forearms are probably fatiguing before your back is. In order to avoid any weakness to affect back development‚ end the workout by isolating the back. Think about trying to squeeze a pen between you shoulder blades on each rep. This will help to ensure you are contracting your back muscles as opposed to your rear delts.
Rackpulls: 4 Sets/8-10 reps
If you want to build a well-rounded physique‚ build a solid foundation of strength in the bigger compound movements such as the bench press‚ squat and deadlift. Rack pulls put focus on the lower back which can often be a weak link‚ potentially affecting strength and muscle gains. By using using such exercises‚ you can improve the compound lifts and continue to make progress.
"A workout like this would normally be performed every five days or so‚ and the length of time to follow a programme like this will depend on the progress. If you stagnate‚ then you would need to change it up. I would say anywhere from 12-16 weeks is an ideal duration"
Harry Ranson‚ Arjun's personal trainer
Quick tip by Harry Ranson
Ideally, minimise your cardio as much as possible. Do 10 minutes of high-intensity interval training after each workout and 20-30 minutes of low-intensity cardio 2-3 times in a week. This should be separate from yoru weight sessions.
Shahid Kapoor
Build boulder-like shoulders
For well-developed delts like Shahid's, focus on compound moves. To sculpt them, stick to isolated ones.
Time was, not too long ago, when Shahid Kapoor was Bollywood's favourite boy-next-door. He lived with the tag for long, even delivering a mega-hit with Jab We Met. And just when we thought there are no more surprises to him, he 'shocked' everybody with Kaminey! Kapoor had broken out of his own shackles and cemented a space for himself among B 'town's muscle brigade: the boy seemed to have grown up overnight, complete with rippling muscles. But Kapoor never lost the essence of why we love him so much: for those casual looks smooth enough to make girls go weak-kneed at the mere mention of his name.
Clean and press
(over all shoulder‚ all 3 heads)
Break the move down into parts and master each part before putting it all together. Practice with just a bar to begin with. Grasp the bar shoulder-width apart with an overhand grip (palms facing you). Keep your back straight and head facing forwards. Explosively drive the bar upwards through the hips and knees. As the bar reaches your thighs‚ simultaneously drop under the weight by bending at the knees. Reverse curl the bar up in order to rest them on the shoulders by throwing your elbows underneath the bar and stand up straight. Then from the shoulders, push press the barbell up and over the head. Return the bar to the floor by performing the opposite set of movements.
Overheard barbell press/push press
(anterior head)
This is an effective exercise for developing the deltoids. Use the legs slightly to gain momentum from the lower body. Hold a barbell with an overhand grip on your shoulders stand stand upright. With your feet hip-width apart‚ and knees straight but not locked drop the knees‚ push the barbell overhead by driving with the legs. Pause and then lower before repeating.
Rear delt flys (posterior head)
Adjust the pulleys just above your head. Grab the left pulley with your right hand and the right pulley with your left hand‚ crossing them in front of you. Initiate the movement by moving your arms back and outward‚ keeping them straight.
Upright rows (medial head)
Grap the bar with an overhand grip with your hands approximately 30cm apart. With the bar resting on your thighs at the start position‚ gradually pull the bar upwards along the abdomen towards the chin. At the top your elbows should be higher than your wrists‚ above the shoulders and pointing out to the sides. A wide grip stresses your deltoids more‚ and a narrow grip on the trapezius. To gauge the correct distance between your hands‚ extend your thumbs along the bar‚ so that they touch.
Highpull (medial head & traps)
Grab the barbell with a slightly-wider-than shoulderwidth grip with your feet slightly wider than shoulder-width apart. Push your hips back and bend your knees slightly as you lower the barbell to knee height. Form here explosively thrust your hips forward as you simultaneously pull the barbell to your upper abs. Lower the barbell in a smooth‚ rapid fashion as your heels return to the floor. Explosively reverse the motion.
Lateral raises
(medial head)
Stand with your feet shoulderwidth apart. Hold a dumbbell and rest by your sides. Bend your elbows slightly and keep them fixed. Raise your arms to your side. Pause and then lower back to the starting position. You could also use the cables or resistance bands.
"A well-developed set of delts will only look presentable if all the three look proportional in size. Also an imbalance in muscle development can lead to injuries. Perform three-five sets of 10-20 reps. Look to change this routine in around four-six weeks"
Abbas Ali‚Shahid's personal trainer
Quick tip by Abbas Ali
Warm up your shoulders, upper and mid-back with an exercise band. Use dynamic stretches, pre-workout and static stretches post-workout
Varun Dhawan
Design your washboard abs
His physique is a reflection of relentless focus, a trainer who understands his body dynamics and a simple, yet scientific training plan
He was undoubtedly the student of the year for Bollywood's class of 2012. From B school to B-town, Varun Dhawan's journey has been a relatively easy one. Not because of Daddy No. 1, but because this newbie can act, dance, charm women and has a pleasing onscreen presence. With his chocolate boy looks and a blockbuster hit, he has already created his own space in the industry. Junior Dhawan always wanted to become a wrestler and is a huge fan of wrestler-turned-actor Rock. Probably that's why he dawns that hot body.
Ab crunches
Complete this movement by lowering right down to the start
position rather than trying to stay high during the set.
Lie on your back with your feet flat to the floor. tighten the abdominals and place your hands by your ears.
Curl your upper body forward while ensuring that the lower back does not lift from the floor. keeping the chin tucked toward the chest throughout the movement.
Oblique crunches
Top those ab crunches with these. They'll get your mid section to look leaner and more muscular than ever.
Lie on your back with your feet close you your buttocks and your hands by your ears
Keeping your hands by your ears twist your body so that you aim to touch your right elbow to your left knee. Repeat on the other side and for the set number of reps
Oblique plank raises
Challenge this exercise with a rotational stability drill that enhances shoulder and abdominal strength.
Lie on your side and elevate your body supporting your weight between your forearm and your feet. Keep your body straight with your hips off the floor. and your the neck and back straight. Hold this position for a few minutes and repeat on the other side.
Dip your hip down towards the floor without touching and then raise yourself back up again. Repeat for the set number of reps.
Reverse curls
Works the lower half of your abdominals and is important for general stability and injury prevention.
Lie down on your backside. and put your hands by your sides with your feet up and your thighs perpendicular to the floor.
Using your lower abs roll your pelvis to lower your hips towards the floor. with your legs at 45 degree angle to the floor. Return slowly to the starting position.
Plank raises
The combination of the plank and hip extensions trains your ability to resist rotation; vital for lower back health as well strength development.
Lie face down with your elbows on the ground; elevate your body up. keeping your weight distributed between your forearms and feet. your elbows should be bent at a 90 degree angle. Keep your back straight with your hips raised off the floor.
Squeeze your torso. Slowly lifting one foot approximately 4-6 inches from the ground and maintain this position for a few seconds. then lower the leg back to the starting position. before repeating with the other side.
Burpes
To really get the heart-rate racing and your body working as hard as possible, try to jump as high as you can when coming into the standing position of this demanding exercise.
"If you really want to build a strong core along with counting calories make sure you never miss out on any sessions. Consistency is the key when it comes to building your abs. Four sets‚ five days a week‚ and 25 reps should get your abs out popping"
Prashant Sawant‚ Varun's personal trainer
Quick tip by Prashant Sawant
Follow a training split of two days on and one day off. If you hate cardio, stick to swimming or any other sport once a week.
By menshealthindia
Hrithik Roshan
Sculpt greek god like arms
It's the last excruciatingly painful reps that allowed an ectomorph like Hrithik to develop muscles worthy of a superhero. Every working set must be taken to absolute failure.
Lying cable bicep curls superset with lying cable tricep extensions
(4 sets/12 to 20)
Lie on a bench with the cable pulley secured a couple of feet from the ground so it's measured equal in height to the bench. Push your elbows forward at the top of the movement and squeeze the bicep for a second to maximise full contraction and bicep peak. Stop a couple of inches before full extension to keep all tension on your bicep muscle and not your bicep tendon.
Immediately after finishing this movement, get into position for the tricep extensions. With your elbows pointing towards the ceiling and your upper arm static throughout the move, extend your upper arms and hands towards the ceiling until locking it straight before repeating. Performing two exercises without rest allows for increased recovery and improves the pump of the entire arm. Choose cables as they put less strain on the joints.
High pulley curls with single reverse cable extensions
(3 sets / 10 reps plus negatives on triceps)
Curl the pulleys towards your head as if you are hitting a bicep pose. When your knuckles almost touch your temples, extend back out until your arms straighten out. Aim to reach absolute failure at around 15 repetitions with the encouragement of three to four assisted reps.
Soon after finishing this move‚ hold one handle‚ with your palm facing up and elbow tucked-in against your side. Keeping the upper arm static‚ extend it down until the hand reaches the outer portion of the hip. Slowly raise the arm back into the start position before repeating for around 10 repetitions to failure.
Seated barbell curls with parallel bar dips
(Four sets / 30 reps on the first couple of sets; around 20 on the last two as fatigue begins to set in)
Sit on a bench and grip the barbell with a slightly-wider-thanshoulder-width grip with the bar placed across your thighs. Your arms should be almost at a right angle. Curl the bar up to chin level and return to the start position, stopping just an inch short of your thighs. Grind out 20 agonising reps of this partial movement before immediately heading to the parallel bar for tricep dips.
Grip the bars and lock your arms. Point your elbows back and keep your torso erect. Lower yourself down until your upper and lower arms are positioned at a right angle. Push up‚ but only an inch before your arms lock out‚ to maintain tension. Repeat until absolute failure.
"At the start of the routine perform between 3-6 warm up sets to adequately promote synovial fluid in your joints. Rest for around a minute between every superset before repeating. The routine can take around 4 weeks to see results and should be followed for 4 months before changing it up. Keep in mind; if you want arms like Hrithik, you have to use visualization techniques just like he does"
Kris Gethin, Hrithik's personal trainer.
Quick tip by Kris Gethin
Follow this plan once per week if your arms are at par with the rest of your body. However, if you are are weak, you can punish them every 5th day.
Arjun Kapoor
Carve the perfect v-shape body
Arjun's 100 per cent committment inside the weight room, regardless of his busy schedule, and his extensive routine, saw him go from flab-to-fab in record time.
Bent over rows:
4 Sets/8 Reps
Like all workouts‚ start with the most taxing exercises that utilise multi-joint movements first . The bent over row is great for upper back thickness as well as building strength in the lower back. Make sure to keep a neutral spine and bend over as much as possible. When lifting the weight‚ keep your elbows in and pull the weight towards your hips. Remember‚ it is a bent over row and not a shrug. If you can't bend over enough‚ drop the weight and work on form.
Lat pull down:
4 Sets/12 Reps
As the name suggests‚ the lat pull down is a great exercise for the lats which contribute to back width. Keep a slight arch in your lower back with the chest lifted. As you pull down‚ think about trying to touch your elbows together behind your back. It's impossible for most but the thought process will make sure you are contracting the muscles correctly. Bring the bar all the way down to your chest or until your shoulders begin to roll forward. If your shoulders start rolling forward‚ then either reduce the weight or try working on your shoulder mobility and flexibility.
Facepulls
4 Sets/12 Reps
An often overlooked exercise‚ this is great for trap and rear delt development as well as overall shoulder health. It is common for guys to have over-developed chests and anterior (front) delts whilst neglecting their posterior (rear) delts. This exercise helps to counteract just that. You won't be setting any records for amount of weight lifted. Instead focus on contracting the target muscles.
Reverse flys: 3 Sets/12-15 Reps
By this point‚ your biceps and forearms are probably fatiguing before your back is. In order to avoid any weakness to affect back development‚ end the workout by isolating the back. Think about trying to squeeze a pen between you shoulder blades on each rep. This will help to ensure you are contracting your back muscles as opposed to your rear delts.
Rackpulls: 4 Sets/8-10 reps
If you want to build a well-rounded physique‚ build a solid foundation of strength in the bigger compound movements such as the bench press‚ squat and deadlift. Rack pulls put focus on the lower back which can often be a weak link‚ potentially affecting strength and muscle gains. By using using such exercises‚ you can improve the compound lifts and continue to make progress.
"A workout like this would normally be performed every five days or so‚ and the length of time to follow a programme like this will depend on the progress. If you stagnate‚ then you would need to change it up. I would say anywhere from 12-16 weeks is an ideal duration"
Harry Ranson‚ Arjun's personal trainer
Quick tip by Harry Ranson
Ideally, minimise your cardio as much as possible. Do 10 minutes of high-intensity interval training after each workout and 20-30 minutes of low-intensity cardio 2-3 times in a week. This should be separate from yoru weight sessions.
Shahid Kapoor
Build boulder-like shoulders
For well-developed delts like Shahid's, focus on compound moves. To sculpt them, stick to isolated ones.
Clean and press
(over all shoulder‚ all 3 heads)
Break the move down into parts and master each part before putting it all together. Practice with just a bar to begin with. Grasp the bar shoulder-width apart with an overhand grip (palms facing you). Keep your back straight and head facing forwards. Explosively drive the bar upwards through the hips and knees. As the bar reaches your thighs‚ simultaneously drop under the weight by bending at the knees. Reverse curl the bar up in order to rest them on the shoulders by throwing your elbows underneath the bar and stand up straight. Then from the shoulders, push press the barbell up and over the head. Return the bar to the floor by performing the opposite set of movements.
Overheard barbell press/push press
(anterior head)
This is an effective exercise for developing the deltoids. Use the legs slightly to gain momentum from the lower body. Hold a barbell with an overhand grip on your shoulders stand stand upright. With your feet hip-width apart‚ and knees straight but not locked drop the knees‚ push the barbell overhead by driving with the legs. Pause and then lower before repeating.
Rear delt flys (posterior head)
Adjust the pulleys just above your head. Grab the left pulley with your right hand and the right pulley with your left hand‚ crossing them in front of you. Initiate the movement by moving your arms back and outward‚ keeping them straight.
Upright rows (medial head)
Grap the bar with an overhand grip with your hands approximately 30cm apart. With the bar resting on your thighs at the start position‚ gradually pull the bar upwards along the abdomen towards the chin. At the top your elbows should be higher than your wrists‚ above the shoulders and pointing out to the sides. A wide grip stresses your deltoids more‚ and a narrow grip on the trapezius. To gauge the correct distance between your hands‚ extend your thumbs along the bar‚ so that they touch.
Highpull (medial head & traps)
Grab the barbell with a slightly-wider-than shoulderwidth grip with your feet slightly wider than shoulder-width apart. Push your hips back and bend your knees slightly as you lower the barbell to knee height. Form here explosively thrust your hips forward as you simultaneously pull the barbell to your upper abs. Lower the barbell in a smooth‚ rapid fashion as your heels return to the floor. Explosively reverse the motion.
Lateral raises
(medial head)
Stand with your feet shoulderwidth apart. Hold a dumbbell and rest by your sides. Bend your elbows slightly and keep them fixed. Raise your arms to your side. Pause and then lower back to the starting position. You could also use the cables or resistance bands.
"A well-developed set of delts will only look presentable if all the three look proportional in size. Also an imbalance in muscle development can lead to injuries. Perform three-five sets of 10-20 reps. Look to change this routine in around four-six weeks"
Abbas Ali‚Shahid's personal trainer
Quick tip by Abbas Ali
Warm up your shoulders, upper and mid-back with an exercise band. Use dynamic stretches, pre-workout and static stretches post-workout
Varun Dhawan
Design your washboard abs
His physique is a reflection of relentless focus, a trainer who understands his body dynamics and a simple, yet scientific training plan
Ab crunches
Complete this movement by lowering right down to the start
position rather than trying to stay high during the set.
Lie on your back with your feet flat to the floor. tighten the abdominals and place your hands by your ears.
Curl your upper body forward while ensuring that the lower back does not lift from the floor. keeping the chin tucked toward the chest throughout the movement.
Oblique crunches
Top those ab crunches with these. They'll get your mid section to look leaner and more muscular than ever.
Lie on your back with your feet close you your buttocks and your hands by your ears
Keeping your hands by your ears twist your body so that you aim to touch your right elbow to your left knee. Repeat on the other side and for the set number of reps
Oblique plank raises
Challenge this exercise with a rotational stability drill that enhances shoulder and abdominal strength.
Lie on your side and elevate your body supporting your weight between your forearm and your feet. Keep your body straight with your hips off the floor. and your the neck and back straight. Hold this position for a few minutes and repeat on the other side.
Dip your hip down towards the floor without touching and then raise yourself back up again. Repeat for the set number of reps.
Reverse curls
Works the lower half of your abdominals and is important for general stability and injury prevention.
Lie down on your backside. and put your hands by your sides with your feet up and your thighs perpendicular to the floor.
Using your lower abs roll your pelvis to lower your hips towards the floor. with your legs at 45 degree angle to the floor. Return slowly to the starting position.
Plank raises
The combination of the plank and hip extensions trains your ability to resist rotation; vital for lower back health as well strength development.
Lie face down with your elbows on the ground; elevate your body up. keeping your weight distributed between your forearms and feet. your elbows should be bent at a 90 degree angle. Keep your back straight with your hips raised off the floor.
Squeeze your torso. Slowly lifting one foot approximately 4-6 inches from the ground and maintain this position for a few seconds. then lower the leg back to the starting position. before repeating with the other side.
Burpes
To really get the heart-rate racing and your body working as hard as possible, try to jump as high as you can when coming into the standing position of this demanding exercise.
"If you really want to build a strong core along with counting calories make sure you never miss out on any sessions. Consistency is the key when it comes to building your abs. Four sets‚ five days a week‚ and 25 reps should get your abs out popping"
Prashant Sawant‚ Varun's personal trainer
Quick tip by Prashant Sawant
Follow a training split of two days on and one day off. If you hate cardio, stick to swimming or any other sport once a week.
By menshealthindia
more tips here:
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