Man Utd star Raphael Varane spends a lot of time working in both the inside and outside of the gym. After this exercise routine, his fitness system includes swimming, hiking, skateboarding, weight training, basketball, snow skiing, snowboarding, dance, and many other activities. Let’s know about Raphael Varane Workout routine and diet plan.
Raphael Varane diet plan
He follows the Five Meals Diet Plan, which suggests having a modest meal every two to three hours. A “Raphael Varane Daily Diet” consists of:
His first meal of the day consists of two slices of bread and six full fried eggs.
In the middle of the morning, he has a glass of beverage replacement beverages flavored with bananas and a handful of nuts for breakfast.
Raphael Varane had chicken breasts and baked potatoes with veggies for lunch.
Their evening snacks are similar to breakfast in the morning
Brown rice in dinner, lean steak with lots of green vegetables
Before bed, he has some eggs or protein shakes or paneer.
Raphael Varane survives strictly with Carbs after 6 o’clock in the evening. This is all about a meal plan of Raphael Varane.
Raphael Varane workout routine
Monday: Back and Abs Workout Routine of Raphael Varane
20 minutes cycling on a stationary bike for warm-up
4 sets of seated dip machine of 8-12 reps
4 sets of cable press downs using a bar or rope of 12 reps
4 sets of hammer strength chest presses of 7-11 reps
4 sets of hammer strength lateral pull-downs of 13 reps decreasing it to 8 reps in the latest
4 sets of hanging leg raise of 20 reps
4 sets of decline sit-ups of 20 reps
4 sets of one-arm dumbbell rows of 7-11 reps
4 sets of low back extensions of 10 reps
Tuesday: Biceps, Chest, and Abs Workout Routine of Raphael Varane
20 minutes cycling on a stationary bike for warm-up
4 sets of incline dumbbell presses of 8-11 reps
4 sets of flat bench dumbbell presses of 8-11 reps
4 sets of standing straight bar curls of 8 reps
4 sets of hammer curls of 8 reps
4 sets of seated dumbbell curls of 10 reps
4 sets of decline oblique crunches of 13 reps decreasing it to 8 reps on the last set
4 sets of lying alternating leg raise of 40 seconds each
Wednesday
Rest
Thursday: Shoulders and Abs Workout Routine of Raphael Varane
20 minutes cycling on a stationary bike for warm-up
4 sets of angled lateral pull-downs of 10 reps
4 sets of seated shoulder presses of 7 reps
4 sets of leg presses of 10-12 reps
4 sets of hack squat machine of 8-12 reps
4 sets of decline sit-ups of 20 reps decreasing it to 17 reps on the last set
4 sets of hanging leg raise of 20 reps
4 sets of seated lateral raises of 8-9 reps
Friday: hamstrings, Calves, and Abs Workout Routine of Raphael Varane
Cycling on a stationary bike for warm-up, 20 minutes
Dumbbell stiff-legged deadlifts of 12 reps, 4 sets
Decline oblique crunches of 12 reps – 8reps, 4 sets
Standing leg curls of 8-12 reps, 4 sets
Lying leg curls of 8-12 reps, 4 sets
Lying alternating leg raises of 40 seconds each, 4 sets
Seated calf raises of 12 reps, 4 sets
Standing calf raises of 12 reps, 4 sets
Saturday and Sunday
Rest