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Vernon Davis Workout Routine & Diet Plan

Born on January 31, 1984 in Washington, D.C Vernon Davis is a famous American football player for San Francisco 49ers of National Football League. He plays as Tight end for the team. Vernon was athletic from childhood and was also the DCIAA champion in high jump. He was selected 6th in the first round of 2006 NFL Draft by San Francisco 49ers. He is extremely popular in youth for his athletic and toned body.  He follows a strict and healthy diet and extensive workout sessions to stay in shape. So let’s have a look at Vernon Davis’s workout routine and diet plan.

Vernon Davis

Vernon Davis Physical Stats

Vernon Davis Height: 6’3”

Vernon Davis Weight: 250 lbs

Vernon Davis Diet Routine

  • He prefers his breakfast early morning and has 3 scrambled eggs, 5 strips turkey bacon, six cantaloupe slices or strawberries along with a cup of low fat yogurt
  • After workout he has 15-ounce Myoplex shake.
  • His lunch comprises of 2-3 turkey meatballs, baked chicken breasts or some time spaghetti, grilled beans with tomato sauce and two brown bread slices.
  • For dinner he likes a lean beef burger or chicken caeser salad, or spaghetti with grilled broccoli.
  • Dessert is mostly few watermelon slices or a Myoplex bar.

 

Vernon Davis Workout Routine

Vernon Davis Body

Monday

Some stretching

1 set of kettlebell swing for warm up of 15 reps

6 sets of power clean press of 4-6 reps

8 sets of bench or incline press of 3 reps

3-5 sets of any triceps exercise like cable press downs or overhead extensions of 10-15 reps

2 sets of circuit exercises for 1 minute each

3 sets of any one exercise to work on abs of 15-30 reps

4 sets of Farmer’s walk holding 20kg plates, walking the length of the weight room

2 sets of neck lateral flexion of 15-20 reps

Tuesday

1 set of kettlebell swing for warm up of 15 reps

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4-6 sets of any of these: Kaiser squat machine, explosive jumps, box jumps, kneeling squats or box squats of 3 reps

8 sets of barbell squats of 2 reps

8 sets of speed deadlifts using bands of 1 rep

3 sets of back hyperextension of 10-15 reps

3 sets of calf raise of 18-20 reps

3 sets of any one exercise to work on abs of 15-30 reps

4 sets of dumbbell clean of 6 reps

Wednesday

Rest

Thursday

1 set of kettlebell swing for warm up of 15 reps

5-8 sets of power clean of 6 reps

5-8 sets of bench or incline press starting with lighter weights and 8 reps and keeps increasing the weights and reduce the reps.

3-4 sets of upper back exercises of 8-15 reps

5 sets of triceps exercises of 6 reps

4 sets of lat pull downs or pull ups of 8 reps

3 sets of any one exercise to work on abs of 15-30 reps

4 sets of grip exercises of 8 reps

2 sets of neck lateral flexion of 15-20 reps

Friday

1 set of kettlebell swing for warm up of 15 reps

5-8 sets of single leg squat of 5 reps

4-6 sets of any of these: Kaiser squat machine, explosive jumps, box jumps, kneeling squats or box squats of 3 reps

4 sets of reverse hyperextension of 6 reps

4 sets of posterior chain of 8-15 reps

3 sets of calf raise of 15 reps

3 sets of any one exercise to work on abs of 15-30 reps

4 sets of dumbbell clean of 10-30 reps

2 sets of neck rotation of 12-20 reps

Saturday and Sunday

Rest

Vernon Davis Workout Tips

Vernon Davis Body

  • Stay away from alcohol
  • Maintain a healthy diet
  • Do your workout exercises with full dedication
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