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Suhas Khamkar - Workout Routine & Diet Plan | Beingfitaholic




Suhas Khamkar born in Kolhapur, Maharashtra is India's First Pro Card Holder. He's has won many titles including Mr Amateur Olympia, Mr India Bodybuilding, Mr Asia Bodybuilding etc

In Kolhapur Suhas Khamkar was a student of legendary Pravin sakpal Sir, later he moved to Mumbai and continued his training and made hi mark in Indian as well as International Bodybuilding Industry.


Workout Routine





Suhas Khamkar follows a very strict workout routine which will definitely astonish you, he workouts 5 days a week and 2 days rest mostly on Thursday and Sunday. Lets take a look at Suhas's workout routine


Monday – Chest, and Triceps


  • Bench Press - 4-5 Reps - 4 Sets
  • Incline Bench Press - 8-10 Reps - 4 Sets
  • Dumbbell Bench Press - 10-15 Reps - 3 Sets
  • Dumbbell Flys - 30-40 Reps - 2 Sets
  • Close Grip Bench Press - 5-10 Reps - 4 Sets
  • Seated French Press - 10-15 Reps - 4 Sets
  • Cable Tricep Extension - 30-40 Reps - 3 Sets

Tuesday – Back and Traps


  • Barbell Rows - 5-10 Reps - 3 Sets
  • Dumbbell Rows - 10-12 Reps - 3 Sets
  • Lat Pull Down - 10-12 Reps - 3 Sets
  • Seated Cable Row - 30-40 Reps - 2 Sets
  • Power Barbell Shrugs - 5-10 Reps - 3 Sets
  • Dumbbell Shrugs - 10-15 Reps - 5 Sets
  • Power Barbell Shrugs - 30-35 Reps - 2 Sets

Wednesday – Quads and Calves


  • Squats - 5-10 Reps - 3 Sets
  • Leg Press - 10-12 Reps - 2 Sets
  • Front Squat - 10-12 Reps - 3 Sets
  • Leg Press - 30-40 Reps - 2 Sets
  • Seated Calf Raise - 10-15 Reps - 3 Sets
  • 45 Degree Calf Raise - 30-40 Reps 2 Sets





Thursday


  • Rest Day


Friday – Shoulders and Biceps


  • Seated Barbell Press - 5-10 Reps - 3 Sets
  • Seated Arnold Press - 10-12 Reps - 3 Sets
  • Barbell Front Raise - 10-12 Reps - 3 Sets
  • Dumbbell Lateral Raise - 30-40 Reps - 2 Sets
  • Pinwheel Curls - 5-10 Reps - 3 Sets
  • Standing Barbell Curl - 10-12 Reps - 3 Sets
  • Cable Preacher Curl - 30-40 Reps - 2 Sets

Saturday – Deadlift and Hamstrings


  • Deadlift - 5-10 Reps - 3 Sets
  • Romanian Deadlift - 10-12 Reps - 3 Sets
  • Leg Curl - 10-12 Reps - 3 Sets


Sunday


  • Rest Day





Diet Plan





Due to his financial condition Suhas did not give more attention to his diet in early Bodybuilding days but now as a professional bodybuilder Suhas Khamkar takes a very good care of his diet. Lets just take a look at Suhas's diet plan



  • Eggs  - 20
  • Chicken - 1.5kg
  • Fish - 700g
  • Apples - 2 kg
  • Supplement - Whey Protein


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