Robert Lewandowski's routine and diet to maintain good shape
Robert Lewandowski is a well-known and great football player. He plays for FC Barcelona and the Polish national team. The player maintains one of the best physical shapes in the world of football.
Morning routine
Cardio
1- Running: 15 minutes of running with 30 seconds of intervals sprints after every minute.
2- Cycling: 15 minutes of Cycling with 30 seconds of intervals after every minute.
3- Jump Rope: 15 minutes of Intense jump rope in sets of one minute with 15-30 seconds rest.
4- Kickboxing: 15 minutes of kickboxing with 30 seconds of intervals sprints after every minute.
Core
Circuits: 3
Exercises in each circuit: 8
Reps: 40 seconds
Rest time after the whole circuit: two minutes
1- Crunches
2- Resistance hanging leg raises
3- Side to side hanging resistance leg raises
4- Russian twist
5- Plank ball in and out
6- Plank twister
7- Plank hold
8- Side plank to a crunch
Evening Routine
Weight Training
Sets: 4
Reps: 15
1. Monday
Push-ups
Pull-ups
Bench press
Dumbbell flyes
Lat pulldowns
Cable rows
Shoulder press
Lateral raises
Shrugs
2- Tuesday
Squats
Jump squats
Weighted squats
Barbell front squats
Leg press
Lunges
Leg extension
Stiff-leg deadlift
3. Thursday
Wide grip push-ups
Diamond push-ups
Biceps dumbbell curls
Barbell curls
Hammer curls
Triceps pushdowns
Triceps bench press
Triceps dumbbell kickbacks
4. Friday
Smith machine squats
Hack squats
Crusty lunges
Skater lunges
Hip thrusters
Hip abduction
Calf raises
Hyperextension
Strength Training
Wednesday and Saturday
deadlifts
sumo deadlifts
snatch
clean and jerk
rope climb
battle rope
carriers
farmer walks
sled pull and push
The diet
Breakfast
Tuna sandwich
Snacks
Protein Smoothie
Lunch
Chicken breast
Rice
Veggies
Evening snack
Soup
Dinner
Salmon salad
Dessert
Rice pudding
