Shah Rukh Khan Workout

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Shah Rukh Khan Workout

The workout we have come up with today to post is the Shah Rukh Khan Workout! This one is inspired by the physique that Shah Rukh Khan has built and maintained for many roles during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Shah Rukh Khan Stats:

Height: 5’7-5’8

Weight: (approximate) 165 lbs.

(Information retrieved from Wikipedia.)

Age: 53 years old

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Shah Rukh Khan Workout:

Shah Rukh Khan Workout: Sample Schedule

**It does not matter which days you choose to utilize specifically, but this is a sample of what a typical week can look like.**

Monday: Chest and Triceps

Tuesday: Back and Biceps

Wednesday: Abs and Core Work

Thursday: Shoulders, Traps and Extra Lats

Friday: Legs, Calves and Blowout

Saturday: Off Day

Sunday: Off Day

Shah Rukh Khan Workout: Chest and Triceps

Warm Up:

You have a couple options here.  You can choose to go for a 60+ minute session and shoot for 15-30 minutes of cardio here and then scale back a bit on the intensity with the supersets and circuits we’ll utilize in the routine (add more breaks), OR you can get a nice 5-10 min walking warm up in and then really bring it for the workout.

Workout:

Superset One:

A. Dumbbell Bench Press

4×12

B. Dumbbell Standing Incline Chest Flyes

4×12

C. Decline Push Ups

4xFailure (Blowout)

Superset Two:

A. Cable Tricep Pushdowns w/ Rope

3×10

B. Cable Overhead Extension w/ Rope

3×10

C. Cable Kickbacks (detach rope)

3×10 each arm

Superset Three:

A. Incline DB Chest Press

3×10

B. Banded or Cable Chest Flyes

3×10

C. Incline Hex Press

3×10

Blowout:

3 Rounds For Time:

25 Dips

15 Triangle Push Ups

5 Plank to Push Ups

Shah Rukh Khan Workout: Back and Biceps

Warm Up:

You have a couple options here.  You can choose to go for a 60+ minute session and shoot for 15-30 minutes of cardio here and then scale back a bit on the intensity with the supersets and circuits we’ll utilize in the routine (add more breaks), OR you can get a nice 5-10 min walking warm up in and then really bring it for the workout.

Workout:

Superset One:

A. Bent Over DB Rows

4×12

B. Cable Face Pulls

4×12

C. DB Lat Spread

4xFailure (Blowout)

Superset Two:

A. Dumbbell Bicep Curls (Alternating)

3×10

B. Hammer Curls w/ Cable Rope

3×10

C. EZ Bar Bicep Curls (Light)

3xFailure (Blowout)

Superset Three:

A. Lateral Pulldowns on Cable Machine

3×10

B. Straight Arm Pushdown on Cable

3×10

C. Preacher Curls

3×15

Blowout:

3 Rounds For Time:

60 Second Forearm Plank

20 KB Deadlifts

10 Chin Ups

Shah Rukh Khan Workout: Abs and Core

Warm Up:

You have a couple options here.  You can choose to go for a 60+ minute session and shoot for 15-30 minutes of cardio here and then scale back a bit on the intensity with the supersets and circuits we’ll utilize in the routine (add more breaks), OR you can get a nice 5-10 min walking warm up in and then really bring it for the workout.

Workout:

Superset One:

A. Hanging Leg Raises

4×20

B. V-Ups

4×20

C. L-Sit Hold

4×30 Seconds

Superset Two:

A. Lying Leg Raises

3×25

B. Flutter Kicks

3×30

C. Reverse Superman Hold

3×30 seconds

Superset Three:

A. Weighted Forearm Plank (Plate on Back)

3×60 seconds

B. Push Ups

3xFailure

Blowout:

10 Minute EMOM (Every Minute On The Minute):

Farmers Carry w/ DB, KB or Hex DL Bar (Varied Distance)

15 Second Battle Ropes

Shah Rukh Khan Workout: Shoulders and Traps

Warm Up:

You have a couple options here.  You can choose to go for a 60+ minute session and shoot for 15-30 minutes of cardio here and then scale back a bit on the intensity with the supersets and circuits we’ll utilize in the routine (add more breaks), OR you can get a nice 5-10 min walking warm up in and then really bring it for the workout.

Workout:

Superset One:

A. Seated Arnold Press

4×12

B. Seated Shoulder DB Front Raise

4×12

C. Standing Upright Rows w/ Plate

4xFailure (Blowout)

Superset Two:

A. Barbell Shrugs Close Grip

3×10

B. Dumbbell Shrugs

3×10

C. Power Cleans w/ Light Bar or DBs

3xFailure

Superset Three:

A. Military Press Machine

3×10

B. Shoulder Flyes

3×10

C. DB Lat Flyes

3×10

Blowout:

5 Rounds For Time:

20 KB Swings

10 One Arm DB Snatch (each arm)

Shah Rukh Khan Workout: Legs and Calves

Warm Up:

You have a couple options here.  You can choose to go for a 60+ minute session and shoot for 15-30 minutes of cardio here and then scale back a bit on the intensity with the supersets and circuits we’ll utilize in the routine (add more breaks), OR you can get a nice 5-10 min walking warm up in and then really bring it for the workout.

Workout:

Superset One:

A. Goblet Squats (KB or DB)

4×12

B. Jumping Lunges (Not Weighted)

4×12 each leg

C. Wall Sits

4xFailure (Blowout)

Superset Two:

A. Leg Press

3×10

B. Calf Raise on Leg Press

3×10

C. Seated or Standing Calf Raise

3×10

Superset Three:

A. Bulgarian Split Squats

3×10

B. Glute Bridges

3×10

C. Box Jumps or Jump Squats

3×20

Blowout:

10 Minute EMOM (Every Minute On The Minute):

10 Wall Balls

5 DB Straight Leg DL

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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