Monday
Tuesday
Wednesday
Thursday
Friday
EXERCISE
| REPS
|
| Pull ups | 4 sets of 8 reps |
| Deadlift | 4 sets of 8 reps |
| Calves Raises | 4 sets of 8 reps |
| Dumbbell Lunges | 4 sets of 8 reps |
| Stiff-legged Deadlift | 4 sets of 8 reps |
| Standing Calf Raises | 4 sets of 8 reps |
| Dumbbell Bench Press | 4 sets of 8 reps |
Saturday
Sunday
EXERCISE
| REPS
|
| Dumbbell Front Squats | 2 sets of 10 reps |
| Decline Push Ups | 2 sets of 10 reps |
| Body Weight Dips | 2 sets of 10 reps |
| Seated Dumbbell Shoulder Presses | 2 sets of 10 reps |
| 1 – legged Lying Stability Ball Curves | 2 sets of 1o reps |
| Bent Over Dumbbell Rows | 2 sets of 10 reps |
| Box Jumps | 2 sets of 12 reps |
| Explosive Push ups | 2 sets of 12 reps |
| Explosive Burpees | 2 sets of 12 reps |
(출처: http://workouttrends.com/cristiano-ronaldo-workout-regime)
무게까지 설명되어있는곳
Total weight lifted during a training session based on 6 reps x 4 sets of:
Squat 150 kgs x 4 x 6 = 3,600 kgs
Bench Press 100 kgs = 2,400 kgs
Clean 75 kgs = 1,800 kgs
Leg Press 200 kgs = 4,800 kgs
Dead Lift 200 kgs = 4,800 kgs
Shoulder Press 70 kgs = 1,680 kgs
Arm Curl 30 kgs = 720 kgs
Tricep Curl 20 kgs = 480 kgs
Pull up 75 kgs = 1,800 kgs
Bench Dip 75 kgs = 1,800 kgs
Bridge x 5 75 kgs = 375 kgs
Total kgs lifted = 24,355 kgs
Audi Q7 (4x4) curb weight 2,400 kgs x 10 = 24,090 kgs (approximate)
(출처 : http://forum.bodybuilding.com/showthread.php?t=132577003)
이정도네요
엄청난무게들이라고 볼 수 는 없지만 얼마나 열심히 운동하는지나타내주는것 같네요
역시 축구선수답게 하체, 코어 운동을 좀 더 중점적으로 하는것같습니다.
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