Hello, today we’ll be talking about “Raphael Varane Workout Routine and Diet Plan.” Let’s learn a little bit about Raphael Varane before we get into his workout routine and diet plan. Raphael Varane is a ‘French professional footballer who plays center for Real Madrid in Spain and for the French national team. In 2002, he began his professional youth career with the French Club Lens.
In 2010, Raphael Varane was promoted to Lens’ senior team. Real Madrid, a Spanish club, signed the young defender in 2011. Varane has had a successful career since joining the Spanish giants in 2011. He’s made over 200 appearances for the club and has 15 major awards to his name, including two La Liga titles and four UEFA Champions League titles.
Warren was only 24 years old when he won his third UEFA Champions League trophy! He also made history as the youngest defender to reach that milestone. Polo Malini won his third Champions League title at the age of 26.
He also helped Russia win the 2018 FIFA World Cup in France. For the French Defender, 2018 has been the most fruitful year yet. In 2018, Raphael Varane was named to the FIFA FIFPro World XI, UEFA Champions League Season Squad, and FIFA World Cup Dream Team.
Raphael Varane devotes a significant amount of time to both the inside and outside of the gym. Following this workout, he incorporates swimming, hiking, skateboarding, weight training, basketball, snow skiing, snowboarding, dance, and a variety of other activities into his fitness routine. Let’s take a look at Raphael Varane’s workout and diet plan.
Diet plan of Raphael Varane
He follows the Five Meals Diet Plan, which encourages him to eat small meals every 2-3 hours. The “Raphael Varane Daily Diet” includes the following items:
- His first meal of the day is a snack consisting of six whole fried eggs and two slices of whole toast.
- He eats a handful of almonds and a glass of beverage replacement drinks with bananas for breakfast in the middle of the day.
- Raphael Varane’s lunch consists of chicken breasts and baked potatoes with vegetables.
- Their evening snacks are similar to what they eat for breakfast.
- Dinner: brown rice, lean steak, and lots of green vegetables
- He eats eggs, protein shakes, or paneer before bed.
- After 6 o’clock in the evening, Raphael Varane survives solely on carbohydrates. This is all about Raphael Varane’s meal plan.
Raphael Varane’s 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
Thursday: 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
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