The original muscleman: Salman Khan
Even at a time when being a hero didn't come with the ancillary requirements of a well-built body, there was one man who was flaunting his ripped core. Who? Salman Khan, of course. The muscleman of Bollywood, who inarguably has had the most consistent best body in B-Town, realised the importance of a good physique long before the six-pack/eight-pack wave hit tinsel town.
It didn't come easy though-he worked out hard to get it with his former trainer (he trains on his own now) Manish Advilkar. Here we look at how to broaden the shoulders like Salman. "Broader shoulder instantly gives you that attractive V-shaped torso," says Advilkar.
Get shoulders like Salman Khan
Do these exercises twice a week to work all your shoulder muscles. For all exercises, do 2-3 sets of 12-15 reps with 10kg and 15kg dumbbells/weight plates.
Seated barbell press: Sit upright on a flat bench, keeping your back straight. Rest at barbell on the back of your shoulders. Press the weight up until your arms are straight but not locked. Lower the bar slowly to your shoulders and repeat.
Dumbbell lateral raise: Stand with your feet shoulder width apart and hold two medium weight dumbbells by your side. Raise the dumbbells away from the body until your arms are parallel to the ground. Pause for a second and lower the dumbbells back to the starting position and repeat till all the reps are completed.
Scaption: Stand with your feet shoulder width apart and hold a pair of dumbbells at arm's length by your sides, your palms facing each other. Raise your arms until they're parallel to the ground while keeping them at a 30-degree angle to your body. Pause, and then lower your arms back to the starting position.
Cable face pull: Attach a rope to the high pulley of a cable station and grab each end so your palms face each other. Step away till your arms are straight in front of you. Now pull the middle of the rope towards your eyes by bending your elbows, squeezing your shoulder blades together. Now, slowly straighten your arms.
The man of the moment: John Abraham
Ever since his Dostana days where he showed some (butt) cheek, John Abraham has become the butt boy of Bollywood. But given his latest bulking up phase, his arms are clearly the talk of the town. The fitness enthusiast in Abraham always makes him push the frontiers of fitness making him inarguably, the best body in B-Town currently! Here's how you can benefit from his good example.
For arms like John Abraham
For big guns like John, do this workout three days a week, advises his trainer Vinod.
Barbell curl: Stand straight and hold a barbell with an underhand grip. Let your arms hang straight down from your shoulders. Curl the barbell as high as you can in good form. Pause for a second and slowly lower the barbell and repeat. Do 3 sets of 10 to 12 reps.
Dumbbell curl: Hold a dumbbell in each hand with your arms extended and palms facing your body. Keeping your back straight and chest up slowly raise both your arms till the dumbbells are next to the chest level. Pause, and then slowly return to the starting position. Do 3 sets of 12 reps.
Hammer curl: Sit on a fl at bench holding two dumbbell with your palms facing each other. Raise both the dumbbells until your forearms are vertical and your thumbs face the shoulder. Lower to original position and repeat. Do 3 sets of 10 to 12 reps.
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