Being a former model has its advantages and John personifies it with his superhuman body. At 40, he is nothing short of every woman's dirty dream. That's perhaps the only reason we are ready to forgive him for Dostana where he raised the bar a tad too high. "John was never big-built. But for Force, he worked very hard," says Vinod Channa, his personal trainer. "It took him nearly seven months to gain all that mass." This goes on to show nothing is impossible, even for regular guys!
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1 Decline barbell bench press- The flat bench might be your staple, but the decline bench press can build some serious mass on your chest. Lower the barbell to lightly touch the lower portion of your chest.
2 Push ups finish- off your chest pumping with muscle toning push-ups. Stop at the bottom before touching the floor and at the top when your elbows reach a 90-degree bend.
3 Bent over barbell rows- These are one of the most effective exercises for the large muscles of the back, including the latissimus dorsi and the trapezius. They help build more muscle mass overall.
4 Lat pulldown- Pulldown is a good exercise to pile on weight without sacrificing on form. Hold the down position for one second before slowly extending your arms straight without moving your body.
5 Dumbbell side lateral raises- Enhance the width and the size of your shoulders with this move. Contract your core tightly to maintain your balance.
6 Barbell bicep curls- This is by far the king of all bicep moves. Training with a barbell allows you to use more weight and helps you overload the biceps, leading to greater gains in muscle size and strength.
7 Tricep dips- It primarily works your triceps, but also engages your biceps, forearms, shoulders, chest and lower back, which help develop defined triceps and build considerable power as well. Keep your body as straight as possible
8 Deadlifts- The deadlift is one of the most powerful strength-and massbuilding exercises, working multiple in the posterior chain-your glutes, hamstrings, mid-back muscles and adductor magnus, a posterior innerthigh. muscle.
"Use a mix of compound and isolation exercises to build brawn. Perform the exercises back-to-back without rest: do the 1st set for all exercises before moving to the next. Take rest only after you complete an entire round or circuit. For the first set, take lighter weight (15 reps); for the second set, use moderate weight (13-12 reps); and for the third set, increase the weight (10-12reps)," says John’s personal trainer Vinod Channa.
