Raphael Varane Workout Routine and Diet Plan 2019

By | July 21, 2019

Raphael Varane Workout Routine and Diet Plan 2019

Hello, We are going to discuss “Raphael Varane Workout Routine and Diet Plan”. Before going to discuss workout routine of Raphael Varane and diet plan of Raphael Varane, Let’s know about him. Raphael Varane is a ‘French professional footballer’, who plays as a center for the Spanish club Real Madrid and the French national team. He started his professional youth career with the French Club Lens in 2002.

Raphael Varane was promoted to the senior team of Lens in 2010. Spanish club Real Madrid signed the Youth Defender in 2011. Since joining the Spanish giants in 2011, Varane achieved a successful career. He has performed more than 200 appearances for the club and has won 15 major honors, including two La Liga titles and four UEFA Champions League titles.

Warren won his third UEFA Champions League trophy at a very young age of 24 years! And he became the youngest defender to get to that milestone. Polo Malini was 26years old when he won his third Champions League title. He also won the 2018 FIFA World Cup in France with Russia. The year 2018 has become the most fruitful for the French Defender. Raphael Varane was included in the FIFA FIFPro World XI, UEFA Champions League Squad of the Season, FIFA World Cup Dream Team in 2018.

Raphael Varane Workout Routine and Diet Plan

Raphael Varane Workout Routine and Diet Plan

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.

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Raphael Varane diet plan

He adheres to the Five Meals Diet Plan, which focuses on eating small meals every 2-3 hours. “Raphael Varane Daily Diet” includes-

  • His first meal of the day is a snack which includes 6 whole fried eggs with two whole toast slices.
  • For a mid-morning breakfast, he has a handful of almonds and a glass of beverage replacement drinks with bananas.
  • Raphael Varane has chicken breasts for lunch, Baked potatoes with vegetables
  • 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.

Also Read Kylian Mbappé Lottin Latest Workout Routine and Diet Plan

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
Raphael Varane legs workout

Raphael Varane legs workout

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
Raphael Varane warm up workout

Raphael Varane warm-up workout

 

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
Raphael Varane workout at gym

Raphael Varane workout at the gym

Also Read Benjamin Pavard Workout Routine and Diet Plan

Raphael Varane workout Video:

 

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