Sculpt arms like Hrithik Roshan
The year 2012 was special for Hrithik. He created the most sensational fitness story of the year when we published his fat pictures in MH. The world was shocked to see the 39-year-old’s stark transformation on our cover for which he lost 10kg in 10 weeks. "Hrithik is genetically weak; he owes his physique to the 10-15 years of relentless dedication he put in," says his personal trainer Satyajit Chaurasia. "For him,
working out is an addiction. He never misses a session, even if it means sweating it out at 2am."
1 Dumbbell curls (21’s) X triceps pulley push down- Helps squeeze and shape the entire bicep. Focus on squeezing your biceps at the top of the curl. Triceps push-down Work all three heads of your upper arms responsible for extending or straightening, your arm.
Sets: 3 Reps: 10/12/15
2 Barbell curls (21's) X lying triceps extensions (EZ bar)- Nothing adds volume and shape to your biceps like the barbell curl. A closer grip targets the outer head, while a wider one, the inner. Lying Triceps Extensions (EZ bar) Great move for building the back of your arm, to give you sleeve-busting arms.
Sets: 3 Reps: 15/15/15
3 Preacher curl X seated triceps extension- They isolate the biceps, allowing you to focus on it almost exclusively. Seated tricep overhead extensions This move will target the long head of the triceps giving it a much fuller and denser look.
Sets: 3 Reps: 10/12/15
4 Concentration curls X kick back tricep extensions- Ideal for developing a rounded peak in your biceps. Tricep kick back With special emphasis on the outer part of your triceps, it’s a must have in your routine.
Sets: 3 Reps: 15/12/10
5 Reverse forearm curls (EZ bar) x wrist curls- Reverse curls hit your biceps from a different angle (more natural than straight bar).
Wrist curls Build wrists of steel with this classic move.
Sets: 3 Reps: 10/15/15
"It took Hrithik 10-15 years to build his arms to look the way they do today. Perform this routine by doing supersets for the exercises given here. The dumbbell curls and barbell curls are the only moves where the 21's need to be followed. Rest for 60 seconds between each superset. Perform this routine at least twice a week and expect to see results in six to eight weeks," says Hrithik’s personal trainer Satyajit Chaurasia.
