Vernon Davis Workout Routine

Vernon Leonard Davis is an American football tight end for the Washington Redskins of the National Football League(NFL). He played college football at Maryland. He was drafted by the San Francisco 49ers sixth overall in the2006 NFL Draft. Upon entering the league, Davis signed to a five-year, $23 million deal that made him the highest paid tight end at the time.It was in the year 2009 when he co-led the NFL in touchdown receptions. Since then, he became a remarkable sports man.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.

BIO-DATA

Born Name — Vernon Leonard Davis
Date of birth — January 31, 1984
Place of birth — Washington, D.C.
High school — Washington (DC) Dunbar
College — Maryland
NFL draft — 2006 / Round: 1 / Pick: 6
Nationality — American
Birth Sign — Aquarius
Number — 85
Position — Tight End
Height — 6 ft 3 in (1.91 m)
Weight — 248 lb (112 kg)
Website — www.vernondavis.com

Diet and Supplements

Breakfast

Egg white vegetable omelet (with turkey, sausage, or chicken): 1 serving

Pre-workout

BCAAs
Creatine
Carbs

During Workout

MuscleTech: Nitro-Tech

Post-workout Snack

Protein shake 1
Banana 1

Lunch

Salmon
Broccoli
Brown rice
Water 1 glass

Afternoon Snacks

Protein shake, protein bar, or both

Dinner

Grilled chicken
Green beans
Fruit
Water1 glass

Bedtime Snacks

Granola bar or bowl of cereal

WORKOUT ROUTINE

Vernon Davis follows a 4 day workout routine which mainly focuses on his upper body and lower body workout consists of kettle bell swings, power cleans, speed deadliest and barbell squats.

Davis is serious about his fitness. “During the off-season,” he said in an interview, “I lift for endurance. I’ll start with 205 pounds and rep it out, then go up to 225 and rep it out, and 245 and rep it out. Then I’ll come back down—245 and rep it out, 225 and rep it out, and so on. I also do explosive drills with trainers I’ve been working with for years. What really works is doing resistance work, with another guy behind me holding a rope tied around my waist. During the season, I lift heavy. I might go up to 435 pounds. I love the bench, it’s always been one of my favorite lifts for strengthening my core.”

According to Vernon, weight training is one of the effective exercises for him. “I believe that strength is something that does run in my genetics, so I took advantage of this opportunity to grow even stronger by lifting weights regularly,” he explained. “It’s really a combination of good genes and hard work that’s brought me to where I am today.”

Now what is his typical gym activity? According to him, “Usually, I train heavier during the off-season because during the on-season I really want to focus on injury prevention workouts. To recover from workouts I typically drink a 20-gram protein shake, float in the pool for 15 minutes, then do a hot-and-cold tub contrast soak.”

NOTE :-

Wednesday, Saturday and Sunday – Rest
Abs exercise – Perform any one abs exercise
Triceps exercise – Perform any one triceps exercise

Monday

Light stretching exercises (Warm-up)
Kettlebell Swing (1 set of 15 reps, Warm-up)
Power Clean (5-8 sets of 1-6 reps)
Bench Press or incline press (8 sets of 3 reps)
Any one triceps exercise (3-5 sets of 8-15 reps)
Rowing variation (1 minute)
Dumbbell Lateral Raises (1 minute)
Any one abs exercise (3 sets of 12-30 reps)
Farmer’s walk (4 sets across the weight room)
Neck lateral flexion (1-2 sets of 2-20 reps)

Tuesday

Light warm-up stretching exercises
Kettlebell Swing (1 warm-up set of 15 reps)
Explosive bench or squat variation (3-6 sets of 1-3 reps using chains or bands)
Barbell Squats (8 sets of 2 reps)
Speed deadlift (with bands) (8 sets of 1 rep)
Back Hyperextension (3 sets of 15 reps)
Seated Calf Raises (3 sets of 15 reps)
Any one abs exercise (3 sets of 12-30 reps)
Dumbbell Clean (4 sets of 6 reps)

Thursday

Light warm-up stretching exercises
Kettlebell Swing (1 warm-up set of 15 reps)
Power Clean (5-8 sets of 1-6 reps)
Bench Press or incline press (5-8 sets of 8,5,3,1,1,1,1,1 reps)
Any one upper back exercise (3-4 sets of 8-15 reps)
Any one triceps exercise (5 sets of 6 reps)
Special exercise (2 sets of 10-30 reps)
Lat Pulldown or Pullups (4 sets of 8 reps)
Any one abs exercise (3 sets of 12-30 reps)
Any grip exercise (4 sets of 8 reps)
Neck lateral flexion (1-2 sets of 12-20 reps)

Friday

Light warm-up stretching exercise
Kettlebell Swing (1 warm-up set of 15 reps)
Single Leg Squats (5-8 sets of 3-5 reps)
Explosive bench or squat variation (3-6 sets of 1-3 reps using chains or bands)
Reverse Hyperextensions (4 sets of 6 reps)
Posterior chain (4 sets of 8_15 reps)
Seated Calf Raises (3 sets of 15 reps)
Any one abs exercise (3 sets of 12-30 reps)
Dumbbell Clean (4 sets of 6 reps)
Neck rotation (1-2 sets of 12-20 reps )