Get Bigger Guns Like John Abraham

Every fella wants bigger guns, but you aren’t going to get them lifting 2lbs. dumbells. FHM gets John’s personal trainer to talk shop.

Exercises provided by fitness expert Vinod Channa

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Warm up exercises

Pushups, waist rotation, shoulder stretch, twisting, toe touch stretch.

Workout schedule

Biceps

• Bicep curl: 3 sets with 10 to 15 reps.
• Concentration curl: 2 sets with 10 to 15 reps.
• Hammer curl: 2 sets with 10 to 15 reps.

Triceps

• Triceps push down: 3 sets with 10 to 15 reps.
• Single hand tricep extension: 2 sets with 10 to 15 reps.
• Triceps dips: 2 sets with 10 to 15 reps.

Diet plan

Have 5 to 6 generously divided meals in a day, so you cannot eat too much at a time and that will help you to avoid storing excess fat. Remember your meals should be divided into these portions: protein 50%, carbs 20%, anti-oxidant 20%, fiber 10%.

From the September 2013 issue of FHM India.