Thursday , October 28 2021

Train Like Karan “KO” Oberoi!

India’s top male model Karan “KO” Oberoi knows what it takes to make it to the top. Learn his secrets to success so you can use them to smash your own fitness and life goals!

Karan Oberoi aka KO, known for his kick ass body and style, voted as ‘Top Fitness Model’ and Mr. ‘Best Body’ title holder is a sensation on social media platforms. KO is a very good football player and also a cricket player. He wanted to play cricket professionally but he realized to  become a model. Today Karan Oberoi (KO) is India’s top male model who has worked with some of the best brands. He has built a well toned body for his upcoming projects, so here we are presenting you Karan Oberoi popular as KO workout.

KO idolizes Sylester Stallone and Dwayne Johnson  and he is trained in kick boxing too. KO is passionate about working out and hits the gym regularly without giving a break. He also plays football and practices kickboxing and gymnastics to chisel his physique. Let’s have a look at Karan “KO” Oberoi workout routine and the diet plan he is following for his debut venture with leading fitness Brand.

Karan Oberoi (KO) Physical Stats

Weight: 83 kg (167 lbs)

Height: 6’0″

Chest: 44 inches

Biceps: 16 inches

Waist: 32 inches

He believes in eating both veg and non veg food, eats eggs & chicken regularly. His diet includes plenty of proteins from grains and lentils. He does not drink or smoke at all. Karan Oberoi’s (KO) Diet Plan includes:

His breakfast consisting of 8 egg whites and oatmeal, (some times replaced with brown bread chicken sandwich with one low fat dressing, no Mayonnaise)

He snacks on fruits, green salad and whey protein shake before lunch.

Brown rice with chicken and boiled veggies for lunch or quinoa cooked in low oil with green vegetables 3 times a week

Evening snack includes protein shake. He goes to gym after he consumes the protein shake.

Fish and broccoli/Zucchini for dinner.

Low sodium protein shake drink before sleeping at night.

Karan doesn’t believe in the usage of steroids and says big no to it as it has harmful effects and he knows body made through steroids doesn’t last long.

Karan Oberoi (KO) workout : KO believes in changing workout techniques from time time to get best results, following workout routine is one of the set parameters KO follow for some time and has been following while preparing for recent fitness campaign that he is going to endorse. He has already shared his workout schedule with leading newspapers and online publications in the past. This set of workout is new and hasn’t been shared yet. Hope this might help you guys.

Monday- Back

4 sets of pull-ups of 15-18 reps

4 sets of lateral machine pull-downs 15-18 reps

4 sets of low and one-arm dumbbell rolls of 80 kg of 12-15 reps

Tuesday- Chest

4 sets of flat bench of 12-15 reps

4 sets of incline bench of 12-15 reps

4 sets of dumbbell press of 12-15 reps

4 sets of chest fly for cutting of 18-20 reps

Wednesday- Legs

4 sets of squats on shoulders of 12-15 reps

4 sets of hamstrings curls of 12-15 reps

4 sets of step-ups of 12-15 reps

4 sets of barbells of 12-15 reps

4 sets of free squats of 12-15 reps

Thursday- Arms

4 sets of Olympic barbell curls with 45 kg weight of 12-15 reps

4 sets of dumbbell curls with 50 kg weights of 12-15 reps

4 sets of reverse curls with 40kg weight of 12-15 reps

4 sets of close grip barbell presses of 12-15 reps

4 sets of press downs of 12-15 reps

4 sets of skull crushers with 100kg weight of 8-10 reps

Friday- Shoulders

4 sets of knee and shoulder press with 100 kg weights of 10-12 reps

4 sets of military press of 12-15 reps

4 sets of lateral raises using dumbbells of 10-12 reps

4 sets of lateral raises using machine of 12-15 reps

4 sets of rear flyes with 60kg weight of 8-10 reps


15 km running intense with sports jacket onn.

Sunday- Abs

12 sets of crunches of 12 reps

12 sets of hanging reverse crunches of 20-25 reps

12 sets of reverse crunches of 20-25 reps

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