The roaring screams of the fans motivating their home team, the intense moments just before a penalty kick and that adrenaline rush on the field while sprinting and scoring goals – These are the magical moments that make football one of the most loved, followed and watched sports in the world. And in a legendary sport like this, a name like Cristiano Ronaldo needs no introduction.
His enormous size transformation is a result of hard work, sweat, lots of iron and eating like a ravenous animal, and here is his routine…
00:00:00 – Intro
00:03:44 – Workout Routine
00:07:10 – Diet (Meal Breakdown)
00:07:54 – Time to workout
Within this routine, Ronaldo performs 5 exercises within a circuit routine, and completes the circuit 3 times.
This circuit should be repeated 3 times.
Barbell Squat (8 reps)
Box Jump (20 inches, 10 reps)
Broad Jump (8 reps)
Jumping Lunge (8 reps, each leg)
Lateral Bound (12 inches, 10 reps)
On Wednesday, Ronaldo performs an arm routine, focusing on 5 exercises. This is also a circuit routine, to be performed 3 times. The rep ranges vary from 10-30 reps.
Burpee Pull-up (10-15 reps)
Bench Dips (20 reps)
Pushups (20-30 reps)
Medicine Ball Toss (15 reps)
Push Press (10 reps)
On Thursday, Ronaldo hits a very simple cardio routine consisting of 2 exercises.
Power Cleans (5 sets, 5 reps)
Sprinting (8 sets, 200 meters)
On Friday, he performs a leg workout routine by doing 6 different exercises, focusing on stability and core exercises for tight, sculpted abs.
One-Arm Side Deadlift (3 sets, 5 reps, each arm)
Dumbbell One-Legged Deadlift (2 sets, 10 reps, each leg)
Knee Tuck Jump (3 sets, 10-12 reps)
Overhead Slam (3 sets, 10-12 reps)
One-Leg Barbell Squat (2 sets, 5 reps)
Hanging Leg Raise (3 sets, 10-15 reps)
Rope Jumping (10 sets, rest 1 minute)
Resistance Sprinting (10 sets, 50 meters)
Ronaldo pays very close attention to the kind of food he eats. Here we share the principles of his diet:
Whole-wheat or whole-grain cereal
Chicken with salad
Fruit juice/lemon juice
Rice with pulses
Chicken or turkey breasts
Cristiano Ronaldo uses the following supplements to help fuel his gains:
Celeb workout inspired workout-equipment as seen on ABC, NBC, FOX, and CBS: https://amzn.to/3F4nvjv
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