Dwight Howard Workout Routine

Dwight David Howard is an American professional basketball player for the Atlanta Hawks of the National Basketball Association (NBA). Howard is considered the “franchise player” of the Magic and is one of the best re bounder in the team. He is also known as the “Superman Dunk”as he can easily jump 39-inches vertical leap.
Howard has won many awards for his game and had helped Team USA to win gold in 2008 Olympics. An eight-time All-Star, eight-time All-NBA team selection, five-time All-Defensive member, and three-time Defensive Player of the Year, Howard has been ranked consistently as one of the best in the league in rebounds, blocks, field goal percentage and free throw attempts, and has set numerous franchise and league records. He led the Magic to three division titles and one conference title, and he was the winner of the 2008 NBA Slam Dunk Contest.
Howard, who plays center, had an outstanding high school career at Southwest Atlanta Christian Academy.The player has strong athletic connections from his family as his father is a Georgia State Trooper and serves as Athletic Director of Southwest Atlanta Christian Academy. His mother Sheryl played on the inaugural women’s basketball team at Morris Brown College. He was nicknamed Dwight as he was a “The Miracle Child” after his mother lost seven children to miscarriage before he was born.
He is also famous for his charitable work.Howard has donated thousands of dollars over the years to the Pine Hills Boys & Girls Club and the Florida Hospital for Children. He’s also helped hundreds of disadvantaged youths achieve their dreams through his Dwight D.




BIO-DATA 

  • Born Name — Dwight David Howard
  • Born — December 8, 1985
  • Born Place — Atlanta, Georgia
  • Occupation — Basketball player 
  • Nationality — American
  • Race/Ethnicity — African-American
  • Religion — Christian
  • School — Southwest Atlanta Christian Academy
  • Height — 6 ft 11 in (2.11 m)
  • Weight — 265 lb (120 kg)
  • Feet Size — 16 (US)
  • Eye Color — Dark Brown
  • Hair Color — Black
  • Zodiac Sign — Sagittarius
  • Parents — Dwight Howard Sr., Sheryl Howard
  • Children — Braylon Howard
  • Siblings — TaShanda Howard (Sister), Jahaziel Howard (Brother)


DIET PLAN 

Dwight avoids processed foods, sugar and unhealthy oils – corn, canola, vegetable and other chemically engineered cocktails. He replaced empty starches with nutrient-dense food. He eats beef which is from humanely grown, grass-fed cows with no added antibiotics. 


ROUTINE 


Howard trains 4 days in a week. Dwight Howard’s workout routine includes lifting very heavy weights to gain strength and power and a great focus on plyometric routines for speed and agility. He says “I work extremely hard in the weight room, and also on the court to get better and make sure I keep my body in shape”. Here is his workout routine 

Day 1 (Monday) – Chest, Triceps and Abs 
Day 2 (Tuesday) – Legs 
Day 3 (Wednesday) – Rest 
Day 4 (Thursday) – Shoulders, Biceps, Back and Abs 
Day 5 (Friday) – Plyometric 
Day 6 (Saturday) – Rest 
Day 7 (Sunday) – Rest 


EXERCISES 


DAY 1 (Chest, Triceps and Abs )

Chest

  1. Bench Press (5 sets of 10,8,6,4,2 reps) ((increase weight with each set)

  2. Incline Dumbbell Bench Press (3 sets of 8-10 reps) 

  3. Medicine Ball Pushups (3 sets of 12 reps) 
  4. Dumbbell Flyes (3 sets of 10 reps) 

  5. Crossover Pushups (3 sets of 12 reps) 

Triceps

  1. EZ-Bar Triceps Extension (3 sets of 10 reps) 

Abs

  1. Abs Plate Twist (3 sets of 20 reps)

  2. Cable Crunches (3 sets of 20 reps) 


DAY 2 (Legs) 

  1. Squats (3 sets of 4-6 reps) 

  2. Hang Clean (3 sets of 4-6 reps) 

  3. Single Leg Dumbbell Calf Raises (3 sets of 12 reps) (Each leg) 

  4. Burpees (3 sets of 15 reps) 

  5. Mountain Climber (3 sets of 20 reps) 


DAY 4 (Shoulders, Biceps, Back and Abs) 

Back

  1. Wide-Grip Lat Pulldown (3 sets of 10 reps) 

Shoulders

  1. Arnold Press (3 sets of 10 reps) 

  2. Pullups (3 sets of 5 reps) 

  3. Dumbbell Front Raises (3 sets of 6-8 reps) 

  4. Dumbbell Rear Lateral Raise (3 sets of 6-8 reps) 

Biceps

  1. Alternating Dumbbell Curls (3 sets of 6-8 reps) 

  2. Close-Grip EZ-Bar Curl (3 sets of 8 reps) 

Abs

  1. Abs Plate Twist (3 sets of 12 reps) 

  2. Weighted Swiss Ball Crunch (3 sets of 20 reps) 


DAY 5 (Plyometric)

  1. Squats with Pushups (3 sets of 15-20 reps) 
  2. Jump Squat (3 sets of 10-12 reps) 

  3. Power Snatch (3 sets of 8 reps) 
  4. Plyometric Lunges (3 sets of 6 reps) 

  5. Burpee (3 sets of 15-20 reps) 








Quote :
But at the end of the day, every star, every person that been iconic, has gone through a time in their lives where it was just bad. Everybody. It just made them better.
– Dwight Howard 


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