Cristiano Ronaldo Workout Routine

 


Cristiano Ronaldo, a name that speaks for itself in the game of football. The player who showed the world the passion for football is the captain of the Portuguese national team and plays for the Spanish club Real Madrid. Born on 5th February, 1985 Ronaldo started playing in Portugal local teams but was soon captured my Manchester United and thus became a household name. He was crowned as the Ballon d’Or in 2008 and got 100th cap for Portugal at senior level. The man is not only the highest paid player but also has an assortment of records to his name. Ronaldo is the youth icon and stands best to his name.  CR7 reads his jersey.

Cristiano Ronaldo, a professional athlete, is pretty obsessed with his workout routine and his tight diet.

Ronaldo has a great physique as of a sportsperson through an appropriately intended workout, strict diet, explosiveness, and condition of cardiovascular. He has 6-pack muscular yet lean body with defined muscles.

 

Cristiano Ronaldo Physical Stats

 

Cristiano Ronaldo Height: 6’ 1’’

 

Cristiano Ronaldo Weight:  75kg (187 pounds)

 

Cristiano Ronaldo’s Workout Routine

 

Monday (Day 1)

 

5 sets of Pull-ups of 5 reps

 

5 sets of Deadlift of 5 reps

 

5 sets of Dumbbell bench press of 5 reps

 

5 sets of  Dumbbell lunges of 5 reps

 

5 sets of  Calves Raises of 5 reps

 

5 sets of dumbbell chest press of 5 reps

 

5 sets of stiff-legged deadlifts of 5 reps

 

5 sets of barbell hang cleans of 5 reps

 

5 sets of standing calf raises of 5 reps

 

Cardio workout of 30 mins on treadmill

 

Tuesday (Day 2)

 

cardiovascular workout for 45 mins

 

Wednesday (Day 3)

 

2 Sets of dumbbell front squats of 18 reps

 

2 Sets of decline push-ups of 18 reps

 

2 Sets of body weight dips of 18 reps

 

2 Sets of seated dumbbell shoulder presses of 18 reps

 

2 Sets of 1-legged lying stability ball curls of 18 reps

 

2 Sets of  bent over dumbbell rows of 18 reps

 

2 sets of box jumps of 12 reps

 

2 sets of explosive push-ups of 12 reps

 

2 sets of explosive burpees of 12 reps

Thursday (Day 4)

 

 20 mins of sport activity

 

Cardio workout

 

Friday (Day 5)

 

4 sets of Pull-ups  of 8 reps

 

4 sets of Deadlift of 8 reps

 

4 sets of Calves Raises of 8 reps

 

4 sets of Dumbbell lunges  of 8 reps

 

4 sets of stiff-legged deadlifts of 8 reps

 

4 sets of standing calf raises  of 8 reps

 

 

Saturday (Day 6)

 

cardiovascular workout for 45 minutes

 

20 minutes of sport activity

 

Sunday (Day 7)

 

2 Sets of dumbbell front squats of 10 reps

 

2 Sets of decline push-ups of 10 reps

 

2 Sets of body weight dips of 10 reps

 

2 Sets of seated dumbbell shoulder presses of 10 reps

 

2 Sets of 1-legged lying stability ball curls of 10 reps

 

2 Sets of  bent over dumbbell rows of 10 reps

 

2 sets of box jumps of 12 reps

 

2 sets of explosive push-ups of 12 reps

 

2 sets of explosive burpees of 12 reps

 

Cristiano Ronaldo Workout Tips

 

1. Running is the best cardio workout. Must be done for average 25-30 minutes.

 

2. 3-4 hours of practice daily can be helpful is balancing fat levels.

 

3. Do not do extensive training on all days of week.

 

4. A good sleep is the secret for good health.


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