Sahil Khan Workout and Diet plan

Workout :-

Day 1 : Monday: -Chest and Abs

Hanging leg raises: 4 arrangements of 30 reps

Exercise ball crunches: 4 arrangements of 30 reps

Crunches: 4 arrangements of 30 reps

Grade free weight press: 4 arrangements of 10-15 reps

Level seat hand weight press: 4 arrangements of 10-15 reps

Sledge quality level press: 4 arrangements of 10-15 reps

Sledge quality slope: 4 arrangements of 10-15 reps

Link hybrids: 4 arrangements of 10-15 reps

Day 2: Tuesday:

Standing calf raises: 4 arrangements of 20-25 reps

Leg press calf raises: 4 arrangements of 20-30 reps

Situated calf raises: 4 arrangements of 30 reps

Leg expansions: 4 arrangements of 10-15 reps

Weighted Squats: 3 arrangements of 10-15 reps

Hack squats: 3 arrangements of 10-15 reps

Leg squeezes: 7 arrangements of 10-15 reps

Lying leg twists: 3 arrangements of 10-15 reps

Solid leg dead-lift: 3 arrangements of 10-15 reps

Day 3 : Wednesday: Back and Abs

Turn around crunches: 4 arrangements of 20-30 reps

Roman seat crunches: 4 arrangements of 30 reps

Link rope crunches: 4 arrangements of 20-30 reps

Wide grasp pull-ups: 4 arrangements of 10-15 reps

Turn around grasp pull-downs: 3 arrangements of 10-15 reps

Ski lift lines: 3 arrangements of 10-15 reps

Turn around tear free weight push: 3 arrangements of 10-15 reps

Straight arm pull-downs: 7 arrangements of 10-15 reps

Sahil Khan Workout routine at Gym

Day 4: Thursday: Off

Day 5: Friday: -Shoulders and Abs

Turn around crunches: 4 arrangements of 20-30 reps

Hanging leg raises: 4 arrangements of 30 reps

Link rope crunches: 4 arrangements of 20-30 reps

Hand weight squeezes: 4 arrangements of 10-15 reps

Hand weight front raises: 4 arrangements of 10-15 reps

Hand weight or machine horizontal raises: 7 arrangements of 10-15 reps

Hand weight twisted around sidelong raises: 4 arrangements of 10-15 reps

Hand weight shrug: 4 arrangements of 10-15 reps

Invert peck decks: 7 arrangements of 10-15 reps

Day 6 : Saturday: -Triceps and Biceps

Rope press downs: 7 arrangements of 10-15 reps

Close hold seat press: 3 arrangements of 10-15 reps

Plunges: 3 arrangements of 10-15 reps

Lying augmentations: 3 arrangements of 10-15 reps

Straight bar link twists: 7 arrangements of 10-15 reps

Evangelist twists: 3 arrangements of 10-15 reps

Sledge twists: 3 arrangements of 10-15 reps

High link twists: 3 arrangements of 10-15 reps

Day 7: Sunday:Off


Diet :-

For Diet, Sahil Khan He eats a reasonable eating routine which comprises of 40% Carbs, 30% Proteins and 30% Fats. He attempts to drink in any event 2 liters of water day by day as water is significant for the body to flush out the poisons. As a weight lifter he maintains a strategic distance from any lousy nourishment and attempts to rest for at any rate 7 hours.

His Main Sources of Protein, Carbs and Fats are following:

Protein: Eat chicken bosom, wild salmon, turkey,egg white with two or three yellow

Carbs : Brown rice, sweet potatoes, white potatoes, red potatoes, entire wheat pasta, vegetables, for example, broccoli, cauliflower and asparagus.

Fats : Flax oil, almond spread, almonds, unsalted normal nutty spread.

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