Cristiano Ronaldo Physique

To achieve a physique like Cristiano Ronaldo, focus on a combination of intense cardiovascular training, strength training, and a disciplined diet. Incorporate exercises like sprinting, agility drills, and weightlifting for muscle development. Maintain a balanced diet with emphasis on lean proteins, complex carbohydrates, and essential fats. Consistency and dedication are key for long-term results. Consider consulting with a fitness professional for a personalized plan tailored to your goals and body type.

Make sure to Train 3x per week in the Gym. 3x per week Cardiovascular Training. 1 day of a long jog, or hiking for a half day. 1 day of interval training like sprinting 1min 2min walk or a light jog. Day 3 play a sport that is fun for you like basketball football soccer or any kind whats fun! Enjoy the program and keep it up 🙏🏻🐐

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Pec Deck (Machine)

Cable Crossover

Pull-Up (Weighted)

Bent Over Row (Barbell)

High Row

Seated Row (Cable)

Single Arm Row (Dumbbell)

Hanging Leg Raise

V-Up

Plank

Sit Up

Ab Wheel

Russian Twist

Lying Leg Raise

Hip Bridge March

Goblet Squat

Lateral Lunge (Weighted)

Squat (Barbell)

Deadlift (Barbell)

Leg Extension

Bulgarian Split Squat (Bodyweight)

Walking Lunge

Single Leg Deadlift

Single Leg Press

Back Extension

Leg Curl

Seated Calf Raise

Back Extension (Weighted)

Hip Abductor (Machine)

Hip Adductor (Machine)

Straight Leg Calf Raise

Overhead Press (Barbell)

Chin-Up (Weighted)

Dip (Weighted)

Bicep Curl (Barbell)

Shoulder Press (Machine)

Bicep Curl (EZ Bar)

Single Arm Tricep Extension (Cable)

Bicep Curl (Cable)

Lateral Raise (Cable)

Seated Dumbbell Curl

Rear Delt Fly (Dumbbell)

Battle Ropes

Side Plank

Hollow Hold

Pallof Press

Cable Crunch

Reverse Plank

Decline Crunch

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