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Suhas Khamkar Workout Routine and Diet Plan 2021.

Suhas Khamkar

Suhas Madhukar Khamkar, known professionally as Suhas Khamkar, is a famous Indian Professional Bodybuilder. His birthday is August 9, 1980, and he was born and raised in Kolhapur, India. He is also a Fitness Trainer.

Suhas follows a strict diet and workout schedule for his powerful body. He is a fitness icon for many people and a brand ambassador of several popular brands. Here are the workout routine and diet plan Khamkar followed to enhance his fitness, agility, timing, and strength.

Suhas Khamkar’s Body Measurement (Body Stats)

Talking about Suhas Khamkar’s height and body weight, he stands at 5 ft 8 inches and weighs around 92 kg. Moreover, Suhas has black hair color and black eyes.

Age41 years
Height5 ft 8 inches
Weight90 kg
Chest Size50 inches
Waist Size32 inches
Biceps Size19 inches
Hair ColorBlack
Eye ColorBlack
NationalityIndian
ProfessionProfessional Bodybuilder and Fitness Icon

Suhas Khamkar Workout Routine

Before starting, Suhas Khamkar’s workout routine, make sure you stay hydrated during workouts by drinking lots of water or energy drinks. And don’t forget to warm-up exercises and make sure to cool down by stretching your muscles out. This will support you to enjoy injury-free workouts or exercises.

Here is Suhas Khamkar’s workout routine:-

Day-1: Chest and Triceps

On this day, Suhas Khamkar performs a chest and triceps routine by doing a total of 7 different workouts.

Here is Suhas Khamkar’s chest and triceps routine:-

  1. Bench Press (2/4 sets of 3 to 5 reps)
  2. Incline Bench Press (2/3 sets of 12 reps)
  3. Dumbbell Bench Press (2/3 sets of 6 to 12 reps)
  4. Dumbbell Flys (1 set of 40 reps)
  5. Close Grip Bench Press (2/3 sets of 5 reps)
  6. Seated French Press (2 to 6 sets of 12 reps)
  7. Cable Tricep Extension (1 set of 40 reps)

Day-2: Back and Traps

On this day, Suhas Khamkar performs a back and traps routine by doing a total of 7 different workouts.

Here is Suhas Khamkar’s back and traps routine:-

  1. Barbell Rows (2 sets of 5 reps)
  2. Dumbbell Rows (3 sets of 12 reps)
  3. Lat Pull Down (3 sets of 12 reps)
  4. Seated Cable Row (1 set of 40 reps)
  5. Power Barbell Shrugs (2 to 3 sets of 5 reps)
  6. Dumbbell Shrugs (6 sets of 12 reps)
  7. Power Barbell Shrugs (1 set of 40 reps)

Day-3: Quads and Calves

On this day, he performs a quads and calves routine by doing a total of 6 different workouts.

Here are Suhas Khamkar’s quads and calves routine:-

  1. Squat (2 sets of 5 reps)
  2. Leg Press (2 sets of 12 reps)
  3. Front Squat (2 sets of 12 reps)
  4. Leg Press (1 set of 40 reps)
  5. Seated Calf Raise (2 sets of 15 reps)
  6. 45 Degree Calf Raise (1 set of 40 reps)

Day-4: Rest

On this day, Suhas Khamkar takes rest and recovers.

Day-5: Shoulders and Biceps

On this day, he performs a shoulder and biceps routine by doing a total of 7 different workouts.

Here are Suhas Khamkar’s shoulders and biceps routine:-

  1. Seated Barbell Press (2 sets of 5 reps)
  2. Seated Arnold Press (2 sets of 6 to 12 reps)
  3. Barbell Front Raise (2 sets of 6 to 12 reps)
  4. Dumbbell Lateral Raise (1 set of 40 reps)
  5. Pinwheel Curls (2 to 3 sets of 5 reps)
  6. Standing Barbell Curl (2 to 3 sets of 12 reps)
  7. Cable Preacher Curl (1 to 2 sets of 40 reps)

Day-6: Deadlift and Hamstrings

On this day, he performs a deadlift and hamstrings routine by doing a total of 4 different workouts.

Here is Suhas Khamkar’s deadlift and hamstrings routine:-

  1. Deadlift (2 sets of 5 reps)
  2. Romanian Deadlift (3 sets of 12 reps)
  3. Leg Curl (3 sets of 12 reps)
  4. Pre-workout (5 grams creatine)

Suhas Khamkar’s Diet Plan

Suhas Khamkar follows a clean and well-balanced diet plan. He usually eats 4 to 5 meals a day, and his diet consists of Chicken, Eggs, Banana, Fish, Fruits, Salad, Protein supplements, etc.

Here is Suhas Khamkar’s diet plan:-

  • 1.5 kg Chicken
  • 50 eggs
  • 6 Banana
  • 700 gm Fish
  • 5 kg Fruit
  • Protein Supplement

FAQ Regarding Suhas Khamkar

How many hours a day does Suhas Khamkar work out?

Suhas Khamkar usually works out for 4 to 5 hours a day. His workout includes Chest, Triceps, Back, Traps, Quads, Calves, Shoulders, Biceps, Deadlift, and Hamstrings.

What does Suhas Khamkar eat in a day?

Suhas Khamkar usually eats 4 to 5 meals a day. His diet consists of Chicken, Eggs, Banana, Fish, Fruits, Salad, Protein supplements, etc.

How many calories does Suhas Khamkar eat a day?

Suhas Khamkar usually eats 7.5k to 8.5k calories a day.

How much is Suhas Khamkar’s net worth?

Suhas Madhukar Khamkar, known professionally as Suhas Khamkar, is a famous Indian Professional Bodybuilder who has a net worth of 1 – 5 million dollars.

Is Suhas Khamkar a Mr. Olympia?

Suhas Khamkar is a Mr. Amateur Olympia (Champion of Champion) 2018 from India.