Sahil Khan, born 5th November 1976, to a Chinese mother & a Muslim father in Kolkata. He is india’s biggest fitness icon and one of the india’s best online fitness coach. 

The 42 years old superstar known for his movies like style, xcuse me etc, is setting high standards in representing the Indian Sports and Wellness Industry across the globe.

Sahil khan owns India’s first and only Open Air Beach Gym in Goa (MUSCLE N BEACH GYM). He is popularly known as India’s Official Aesthetic King in fitness awareness.

In this blog post you’ll learn about Sahil khan’s 

  • Workout routine
  • Supplements 
  • Diet plan
  • Muscle n Beach gym
Image credit – Sahil khan ( Instagram )

WORKOUT ROUTINE:

  • Height: 5 ft 10 in or 178 cm
  • Weight: 90 kg
  • Chest: 47 inch
  • Biceps: 19 inch
  • Waist: 32 inch

Day 1: Monday- Chest and Abs

  • Hanging leg raises: 4 sets of 30 reps
  • Exercise ball crunches: 4 sets of 30 reps
  • Crunches: 4 sets of 30 reps
  • Incline dumbbell press: 4 sets of 10-15 reps
  • Flat bench dumbbell press: 4 sets of 10-15 reps
  • Hammer strength flat press: 4 sets of 10-15 reps
  • Hammer strength incline: 4 sets of 10-15 reps
  • Cable crossovers: 4 sets of 10-15 reps

Day 2: Tuesday- Calves

  • Standing calf raises: 4 sets of 20-25 reps
  • Leg press calf raises: 4 sets of 20-30 rep
  • Seated calf raises: 4 sets of 30 reps
  • Leg extensions: 4 sets of 10-15 reps
  • Weighted Squats: 3 sets of 10-15 reps
  • Hack squats: 3 sets of 10-15 reps
  • Leg presses: 7 sets of 10-15 reps
  • Lying leg curls: 3 sets of 10-15 reps
  • Stiff leg dead-lift: 3 sets of 10-15 reps

Day 3: Wednesday- Back and Abs

  • Reverse crunches: 4 sets of 20-30 reps
  • Roman chair crunches: 4 sets of 30 reps
  • Cable rope crunches: 4 sets of 20-30 reps
  • Wide grip pull-ups: 4 sets of 10-15 reps
  • Reverse grip pull-downs: 3 sets of 10-15 reps
  • T-bar rows: 3 sets of 10-15 reps
  • Reverse grip barbell row: 3 sets of 10-15 reps
  • Straight arm pull-downs: 7 sets of 10-15 reps

Day 4: Thursday- Off

Day 5: Friday- Shoulders and Abs

  • Reverse crunches: 4 sets of 20-30 reps
  • Hanging leg raises: 4 sets of 30 reps
  • Cable rope crunches: 4 sets of 20-30 reps
  • Dumbbell presses: 4 sets of 10-15 reps
  • Dumbbell front raises: 4 sets of 10-15 reps
  • Dumbbell or machine lateral raises: 7 sets of 10-15 reps
  • Dumbbell bent over lateral raises: 4 sets of 10-15 reps
  • Barbell shrug: 4 sets of 10-15 reps
  • Reverse peck decks: 7 sets of 10-15 reps

Day 6: Saturday- Triceps and Biceps

  • Rope press downs: 7 sets of 10-15 reps
  • Close grip bench press: 3 sets of 10-15 reps
  • Dips: 3 sets of 10-15 reps
  • Lying extensions: 3 sets of 10-15 reps
  • Straight bar cable curls: 7 sets of 10-15 reps
  • Preacher curls: 3 sets of 10-15 reps
  • Hammer curls: 3 sets of 10-15 reps
  • High cable curls: 3 sets of 10-15 reps

Day 7: Sunday- Off

Image credit – Sahil khan ( Instagram )

SUPPLEMENTS :

Here are the list of few supplements Sahil khan regularly use:

  1. Scivation xtend BCAA
  2. Muscletech Platinum Glutamine
  3. Muscle Pharm Combat Crush bars ( Chocolate chips cookie )
  4. Muscle Pharm Combat Crush bars ( Birthday Cake )
  5. Optimum Nutrition (ON) Fish oil omega -3 Fatty acids
  6. Isopure low Carb 100% Whey protien isolate powder

  ( Courtesy – Sahil khan Youtube Channel )

Image credit – Sahil khan ( Instagram )

DIET PLAN :

  1. Whey Protein Shake with 40 grams of protein
  2. 6 egg whites and an occasional yolk or two
  3. One bowl of oats with a pinch of cinnamon (for regulating his blood sugar)
  4. One banana / handful of strawberries and few raisins occasionally
  5. A teaspoon of flaxseed oil or olive oil
  6. 1 tablespoon of peanut butter (occasionally)
  7. Multivitamin capsules and 3-4 dates
  8. Green salads
Image credit – Sahil khan ( Instagram )

MUSCLE N BEACH GYM :

Founded by Sahil khan, Muscle n Beach gym is INDIA’S FIRST AND ONLY BEACH GYM – A new an innovative concept in the world of body building and fitness which will help you transform into a fit and healthy person while enjoying the beach environment.

MUSCLE N BEACH GYM IS FREE FOR?

Sahil khan goes on record on his youtube channel and anounces free membership in his Muscle n Beach gym for Competative Bodybuilder, Senior citizens and Physiquelly challenged people who are unable to afford the gym fees. A great gesture by Sahil khan to support Bodybuilding and fitness in India.

( Courtesy – Sahil khan Youtube Channel )

Image credit – Sahil khan ( Instagram )

” BUILD YOURSELF FIRST “

Sahil khans advice to everyone who wants to build a carrier in fitness is quote( ” Build yourself first, stick to process long enough and work on your own improvement both Physically and Mentally, opportunities will come to you if you’re worth it ” )

( Courtesy – Beer biceps sahil khan interview )

 PS : WE LOVE YOU SAHIL BHAI 

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