actor i like feeling fit and strong he says especially when it concerns his affection for his toddler niece zo he jokes that he doesnt need guns to deter eventual suitors i have these flexes his arms prateiks body type is ectomorphic so the challenge is to not let him look very skinny thats why his diet includes very few carbs and the workout is intense to make sure he burns them to keep up the muscle density prateiks exercise routine includes very little cardio as he has very little fat to burn off says ryan he only does two minutes of it thrice a week 10 minutes on the treadmill and 10 on the elliptical trainer to maintain flexibility and muscle tone each workout finishes with 20 minutes of stretching most actors work on their upper bodies and not the lower says ryan with prateik we work on a different part every day he keeps changing the routine to shock the body so that it doesnt hit a plateau inside the gym monday chest a warmup set of incline dumbbell press is done with 35 pounds and 10 repetitions the weights slowly move on to 50 60 and 70 pounds with two sets of 12 10 and 10 repetitions the exercises are intense and must include a warmup session to prepare the muscles tuesday biceps ryan likes to club small muscles together the biceps are pumped with dumbbell curls concentration curls hammer curls and reverse curls using the machine these are concentrated movements with aim at toning and strengthening the muscles more than growing them each exercise is done with weights starting at 30 pounds going to 35 and 40 the two sets have 10 to 12 repetitions each upper abs lying down crunches dumbbell crunches with variations on the incline bench and floor keep the paunch down each variation has three sets with 30 repetitions wednesday back the back is a large muscle group and needs an entire day to work out different areas prateik does dumbbell rowing lateral pulldowns one arm dumbbell rowing machine seated rowing and dead lifts which are important for overall body strength he also does three sets of pullups which are 10 repetitions each the dumbbell rowing uses 40 50 and 60 pounds in three sets of 15 12 and 12 repetitions lateral pull downs use 80 100 and 120 pounds but the weights vary every week depending on prateiks energy level for one arm rowing he uses 60 70 and 80 pounds in three sets of 12 12 and 10 repetitions each for seated machine rowing he utilises 60 70 and 80 pounds with 12 and 15 repetitions for the dead lifts he uses an olympic bar with 45 pound discs on each side this is his warmup set with 12 repetitions after this he moves on 70 pounds on each side and 10 repetitions the last set is the power set with 80 pounds on each side with