Sahil Khan Workout Routine & Diet Plan |

Sahil Khan Workout Routine & Diet Plan

sahil khan

Born on November 5, 1976 in Kolkata, India. Sahil Khan is a popular Indian model and actor. Sahil made his debut in Bollywood with N. Chandra’s comedy film “Style” and also acted in its sequel “Xcuse Me.” He is also famous for his well sculpted body. Sahil Khan’s workout routine is tough routine to follow. He is a professional body builder and follows a strict “Fiscal Stretch Training-7” program to stay fit. Sahil Khan workout routine is discussed below.

Sahil Khan Workout Routine-

sahil body

Monday- Abs and Chest

4 sets of hanging leg raises of 30 reps

4 sets of exercise ball crunches 30 reps

4 sets of crunches of 30 reps

4 sets of incline dumbbell press of 10-15 reps

4 sets of flat bench dumbbell press of 10-15 reps

3 sets of hammer strength incline of 10-15 reps

6 sets of cable crossovers of 10-15 reps

Tuesday- Calves

4 sets of standing calf raises of 20-25 reps

4 sets of leg press calf raises 20-30 reps

4 sets of seated calf raises of 30 reps

3 sets of leg extensions of 10-15 reps

3 sets of squats of 10-15 reps

3 sets of hack squats of 10-15 reps

7 sets of leg presses of 10-15 reps

3 sets of lying leg curls of 10-15 reps

3 sets of stiff leg deadlift of 10-15 reps

Wednesday- Abs and Back

4 sets of reverse crunches of 20-30 reps

4 sets of roman chair crunches of 30 reps

4 sets of cable rope crunches of 20-30 reps

3 sets of wide grip pull-ups of 10-15 reps

3 sets of T-bar rows of 10-15 reps

3 sets of reverse rip barbell row of 10-15 reps

7 sets of straight arm pull-downs of 10-15 reps

Thursday-Rest

Friday-Shoulders

4 sets of reverse crunches of 20-30 reps

4 sets of hanging leg raises of 30 reps

4 sets of cable rope crunches of 20-30 reps

4 sets of dumbbell presses of 10-15 reps

4 sets of dumbbell front raises of 10-15 reps

7 sets of dumbbell or machine lateral raises of 10-15 reps

4 sets of dumbbell bent over lateral raises of 10-15 reps

4 sets of barbell shrugs of 10-15 reps

7 sets of reverse pec-decks of 10-15 reps

Saturday- Biceps and Triceps

7 sets of rope press downs of 10-15 reps

3 sets of close grip bench press of 10-15 reps

3 sets of dips of 10-15 reps

3 sets of lying extensions of 10-15 reps

7 sets of straight bar cable curls of 10-15 reps

3 sets of preacher curls of 10-15 reps

3 sets of hammer curls of 10-15 reps

3 sets of high cable curls of 10-15 reps

Sunday- Rest

Sahil Khan’s Workout Tips-

  • Train for at least one hour, four times a week.
  • Drink at least 2 liters of water in a day.
  • Eat a balanced diet with 5-6 small portions in a day

Sahil Khan Diet Plan-

  1. 6 egg whites
  2. 1 bowl plain oatmeal with cinnamon
  3. A few raisins and one banana
  4. One teaspoon of all natural peanut butter/ olive oil/ flax seed oil
  5. Plenty of water, and
  6. A Multivitamin and 3 dates
  7. Protein shake (40-50 grams) + plenty of water
  8. Eat 5-6 small meals a day

You can substitute a banana with any other natural fruit. Take a diet with 40% carbohydrates, 30% protein and 20% fat. Eat chicken breast, wild salmon, turkey,egg white with a couple of yellow.

Carbohydrates- Brown rice, sweet potatoes, white potatoes, red potatoes, whole wheat pasta, vegetables such as broccoli, cauliflower and asparagus.

Essential Fats- Flax oil, almond butter, almonds, unsalted natural peanut butter.

 

 

 

Write Comment





Loading...