Lebron James NBL Workout Routine

Transform your body into a muscular force of nature with the LeBron James Workout Routine and diet plan

You do not win two NBA championships, two Olympic gold medals, and an NBA scoring title without a lot of hard work.The former leading forward for Miami Heat, now performing his magic with the Cavaliers, LeBron is arguably one of the best NBA players of his generation. In part, due to his amazingly good on-the-ball skills, but without doubt a very large part boils down to the amount of work that he puts in when is not on the court.

The Philosophy of the Lebron James Workout.

The LeBron James workout is a little different from the standard workout plan.That is because, while other people focus on improving their lean build, LeBron’s workout is designed to boost his explosive energy out on the court as well as his power.

The Lebron workouts involves a mix of low-level reps, which are designed to activate his muscle cells, combined with body weight staples such as pull-ups and pushups.

LeBron also spends a lot of time engaged in cardio routines, which is understandable seeing as most basketball matches are intensely long affairs that require an incredible amount of stamina and fitness.

One of the attractive features of LeBron’s workout is that it involves familiar workout routines.

To get the best results out of the workout below, you should aim to do each of the sessions as either pairs or supersets, resting for only 45 seconds between each superset.

LeBron James Workout Routine

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 Monday - LeBron James Workout

# Exercise Sets Reps Notes
Superset 1 Pushups 3 until failure Focus on keeping the right pushup form for the best results
Pull Ups 10 Rest 45 seconds
Superset 2 Dumbbell Snatch 3 5 Reps for each Arm
Single-Arm Cable Row 10
General Notes: 45 second rest between supersets
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 Tuesday - LeBron James Workout

# Exercise Sets Reps Notes
Superset 1 Dumbbell Squat 3 8 to 14
Swiss-Ball Hip Raise and Leg Curl 10 to 12
Superset 2 Dumbbell Step Up 3 10 Do with one leg then switch to next
Single-Leg Standing Dumbbell Calf Raise 12 Do with each leg
 General Notes: 45 Seconds rest between supersets.
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 Thursday - LeBron James Workout

# Exercise Sets Reps Notes
Superset 1 Dumbbell Incline Bench press 3 10
Lat Pull-down 10
Superset 2 Single-Arm Dumbbell Shoulder Press 3 6 to 10 Do with each leg
Single Arm Neutral Grip Dumbbell Row 10 Switch to other direction
 General Notes: 45 Seconds rest between supersets.
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 Friday - LeBron James Workout

# Exercise Sets Reps Notes
Superset 1 Single-leg Squat 3 3 to 6  Do with one leg then switch to next
Single-Leg Swiss Ball Leg Curl 10  Aim to do with each leg
Superset 2 Dumbbell Side Lunge 3 10 Do with one leg then switch to next
Unstable Jump Rope 45 sec Skip on an absorbent surface such as a stretching match. Doing this increases your knee workout.
 General Notes: 45 Seconds rest between supersets.
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The Lebron James Diet Plan

LeBron has a personal chef that caters to his meals (of course). However, a key feature of his diet is that he does not shy away from carbs.
To maintain his stamina, he eats foods like rice, baguette, and bagel—foods that come with a lot of carbs but very little unhealthy fat.

For extra energy, LeBron adds peanut butter to his bagel. This gives his body something to burn off while he trains. Although LeBron takes supplements, he also tries to get his minerals from organic sources, particularly from fruits such as strawberries, oranges, blackberries, and bananas.

Bananas in particular are rich in potassium, which go a long way in promoting effective hydration. A typical example of LeBron’s daily diet looks like this

  • Meal 1 (6.25am): Whole wheat bagel with 1 tablespoon peanut butter, 1/2 cup of strawberries, 1/2 cup cottage cheese
  • Meal 2 (9.30 am): 1-cup orange juice, 1 banana, 1 scoop protein power with 1 cup of milk (low fat).
  • Meal 3 (12 noon): Lean roast beef with whole-wheat bun. Lettuce, tomato, 2 tablespoons of mustard, low fat cheddar cheese, and a 1-cup milk (low fat).
  • Meal 4 (2.30 pm): 1/2 cup blueberries, 1-cup low fat natural yogurt, 1/2 glass milk, and one granola bar.
  • Meal 5 (5.00 pm): 1 cup strawberries, 1 cup milk, 1 cup orange juice, an 1 cup low fat strawberry yoghurt (with or without 1.2 tablespoon of honey)
  • Meal 6 (8.30 pm): 11/2 cup small broccoli, 1/2 cup rice, 1/3 cup orange juice, 3 oz chicken breasts, sliced water chestnuts (4 ounces) and 1.2 tablespoon virgin oil

In addition to these, when LeBron wakes at 5.45 in the morning, he usually starts his day with two glasses of water, mixed with 10 grams of L-glutamine. He keeps his body hydrayed by drinking lots of water.

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