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The secret behind Aamir Khan's workout for Ghajini

Shravan SANDY
ANALYST
Modified 14 Aug 2013, 13:00 IST
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Aamir Khan sporting an 8-pack in Ghajini

One of the four big Khans of Bollywood, award-winning actor Aamir Khan’s workout schedule and diet chart for 2008 thriller ‘Ghajini’ was rather hectic. And for people who want a similar body they would to Mr. Sanjay Singhania’s in the blockbuster hit film, here is the gruelling routine.

It took Aamir Khan about 13 months to achieve the next to impossible look for the movie. While most of his contemporaries remain contented with their six-pack abs, the humble actor has overtaken them by two packs, sporting a solid eight-pack abs in the action-packed murder mystery.

Workout routine

Aamir worked out for three hours a day, six days a week for 13 months non-stop. Let’s get an in-depth look at this rigorous workout schedule. His workout was divided into 10 minutes of stretching, 40 minutes of abs and sides exercises and then weight training.

Monday: Chest

Routine: Bench press, incline dumbbell press, decline press, dumbbell flys and dumbbell pullover.

Tuesday: Shoulders

Routine: Military press, front shoulder press, seated dumbell press, shoulder press, bent overlateral raise and upright row.

Wednesday: Back

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Routine: T-bar row, seated cable row, lat pull-down front, fronted chin-up, one arm dumbbell row and deadlifts.

Thursday: Biceps

Routine: Barbell curls, dumbbell curls, preacher curls, concentration curls, wrist curl and reverse curl.

Friday: Triceps

Routine: Short grip triceps press, rope pull-down, cable lying triceps extension, dumbbell kickbacks and dips behind the back.

Saturday: Legs

As leg exercises are generally more intense, Aamir used to reserve the last day of the routine week to work out the legs before winding down on Sunday.

Routine: Squats, lunges, leg press, leg curls, leg extension and seated toe raise for calves.

Special abs workout to achieve 8-packs

Routine: Decline crunches, dumbbell side bends, crossover crunches, hanging leg raise and seated knee-up.

Diet routine

1. Daily intake was broken down into six small meals taken at every two hours interval and a small carbs meal, consisting of one apple and one banana, before working out to provide energy.

2. Food was cooked only with 3 table spoons of olive oil.

3. He used to consume plenty of fresh vegetables and fruits. Rotis were made of three-grain wheat. Biscuits, brown bread sandwiches and papaya were taken as snacks.

4. For protein, Aamir used to devour one or two pieces of tandoori chicken or four egg whites. Usually this was alternated with vegetable soup and bhurji with salads or omelette made of egg whites only.

Remember, merely training hard isn’t sufficient; you must catch up on a minimum of eight hours sleep and proper food. Everything takes time, nothing happens overnight.

Published 14 Aug 2013, 13:00 IST
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