Suhas Khamkar Workout Routine

Suhas Madhukar Khamkar is the professional bodybuilder from India. Suhas started bodybuilding at the age of 16; he takes his motivation from Arnold Schwarzenegger and embarked on a journey of becoming a world champion in the sport of bodybuilding. He won many medals in bodybuilding. He won Mr. Asia Championship 2010 and won the 2nd place in Amateur Mr. Olympia 2012 held at Kuwait. Suhas is 9 times Mr. India (2004, 2006-2012). In this article, we will take a look on workout routine of Suhas Khamkar.

Suhas Khamkar Workout
Suhas Khamkar Workout

Suhas Khamkar Workout Routine

Suhas Khamkar has very ripped and muscular physique. He is very conscious about his workout plan. He does workout under his trainer. He follows six days a week workout routine. Apart from the workout, Suhas take very heavy diet to gain size. Suhas Khamkar workout routine is given below:

Suhas Khamkar Chest Workout Routine - Monday

  • Cable Crossover: 4 sets with 12 reps
  • Push-ups: 4 sets with 12 reps
  • Inclined Dumbbell Press: 5 sets with 15, 12, 10, 8, 6 reps
  • Dumbbell Bench Press: 5 sets with 15, 12, 10, 8, 6 reps


Suhas Khamkar Arms Workout Routine - Tuesday

  • Alternating Dumbbell Curls: 5 sets with 20, 15, 12, 10, 8 reps
  • Overhead Cable Extensions: 4 sets with 12, 10, 8, 20 reps
  • One Arm Reverse Grip Triceps Extensions: 2 sets with 12 reps
  • Preacher Machine Curls: 4 sets with 20, 15, 12, 10 reps
  • Cable Triceps Extensions: 5 sets with 20, 15, 12, 10, 8 reps


Suhas Khamkar  Shoulder Workout Routine -  Wednesday

  • Seated Military Press Machine: 4-5 sets with 20-25 reps
  • Dumbbell Lateral Raise: 3 sets with 10-15 reps each
  • Four Way Neck Machine: 4 sets with 10 reps
  • Rear Delts Cable Raise: 5 sets with 20,15,12,8,4 reps
  • Hammer Strength Shrug: 5 sets, 12, 10, 8, 6, 4 reps


Suhas Khamkar  Legs Workout Routine - Thursday

Suhas Khamkar
Suhas Khamkar
  • Leg Press: 4 sets with 25, 20, 15, 10 reps
  • Smith Machine Lunge: 4 sets with 10 reps
  • Lying Leg Curl: 4 sets with 20, 15, 12, 8 reps
  • Standing Calf Raise: 5 sets with 10 reps


Suhas Khamkar  Back Workout Routine - Friday

  • Wide Grip Lateral
  •  Pull Down: 5 sets with 25, 20, 15, 12,10 reps
  • Close Grip Lateral Pull Down: 5 sets with 25, 20, 15, 12, 10 reps
  • One arm Seated Row Machine: 4 sets with 15 reps
  • Back Extension: 4 sets with 20 reps


Suhas Khamkar Abs Workout Routine - Saturday

  • Raised Leg Crunches: 4 sets with 8-10 reps
  • Seated Extensions: 4 sets of with 15-20 reps
  • Suhas Khamkar also does cardio, jogging and running exercise. 

Bodybuilding Achievement of Suhas Khamkar

  • 2010 - Mr. Asia Body Building Title
  • 2012 - Mr. Olympia Amateur Body Building 1st Runner Up
  • 2010-2011 - Mr. World Body Building 1st Runner Up
  • 2004, 2006 -2012 – 9 Times Mr. India
  • 2006-2008 and 2010 – 2013 – 7 Times Mr. Maharashtra
  • 2004-2012 – 9 Times Mr. All India Railway
  • 2006, 2008-2010 – 4 Times Mr. Shivsena Body Building Title
  • 2002-2003 & 2007-2008 – 4 Times Mr. Mumbai 

Suhas Khamkar Physique

  • Suhas Khamkar Height: 1.68 m
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