Want John Abraham's sexy bod? Here's a sample workout

December 10, 6:13 PMNew England Fitness ExaminerJo Levy

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 apunkachoice

Once every two months I will change the workout I am giving you unless you request something specific. I am not going to explain how to do the exercises; however, if weight training is new to you then by all means ask me. In this first routine I will be using dumbbells since you can work out at home or the gym with them.

My first sample workout will be a simple three day a week program. This is considered a circuit program because you will be working all your muscles on those three days. You can do cardio work those days or what many people do is 45 minutes of cardio the other three days and take a day off.

We will warm up on a cardio machine for 10 minutes or jog in place - just do something to get your heart rate up. Each exercise requires a warmup (a lower weight) as well.

I will be giving you one day since the rest of the days will be the same for two months. We start with the largest muscles first:

Legs warm up by doing 12 repetitions at a light weight. (For those of you who have only one set of dumbbells that is fine. I am just getting you started on weight training.)

• Lunges- do 3 sets of 12 lunges holding a lighter set for the first 12; a heavier set for the second; and if you were able to do 12 then a heavier set (go up by 5%). At this point we are not using the heaviest weights we can use. That will come in another workout.
• Sit on a chair with a dumbbell between your legs and lift your legs. This exercise simulates a leg extension machine.

Chest

• Incline flyes doing the same workout as above and the same warm up
• Dumbell presses

Back

• One armed rows
• Reverse flyes

Biceps

• Bicep curls
• Concentration curls

Triceps

• Tricep kickbacks
• One handed triceps over head press

Calves

• Put the dumbbells on your shoulders and lift up on your toes. Do this 3 times.

Shoulders

• Side lateral raises
• Front lateral raises

Abs

• Three sets of 12 crunches in perfect form
• The plank (Taken from Yoga) - see how long you can stay up and try to increase that number every day. The picture below is the plank. anmolmehta.com

morguefile

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