Raphael Varane, the talented player from Manchester United, dedicates significant time to working on both the interior and exterior aspects of his fitness regimen. Alongside his exercise routine, Varane incorporates various activities into his fitness system, such as swimming, hiking, skateboarding, weight training, basketball, snow skiing, snowboarding, dance, and numerous other physical pursuits. Let’s delve into Raphael Varane’s workout routine and dietary plan to gain more insight.
Raphael Varane diet plan
According to the Five Meals Diet Plan, Raphael Varane follows a dietary pattern that involves consuming small meals every two to three hours. Here is an outline of what constitutes Raphael Varane’s daily diet:
For his morning meal, Varane typically consumes six whole cooked eggs along with two slices of bread.
In the middle of the morning, he has a glass of beverage replacements flavored with bananas, accompanied by some almonds for breakfast.
During lunchtime, Raphael Varane’s meal consists of roasted potatoes and vegetables, served alongside chicken breasts.
In the evening, Raphael Varane’s snacks are similar to his breakfast in the morning, which may include items such as eggs, protein shakes, or paneer (a type of cheese).
For dinner, Varane opts for brown rice along with lean steak and a generous serving of green vegetables.
It is worth noting that Raphael Varane adheres strictly to a carbohydrate-based diet after 6 o’clock in the evening.
This outlines the main components of Raphael Varane’s meal plan, which includes a balanced combination of protein, carbohydrates, and vegetables throughout the day.
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