Kobe Bryant Workout Routine and Diet Plan

kobe bryant workout

 

Kobe Bean Bryant also known as “Kobe Bryant” or “Black Mamba” (born August 23, 1978), is an American professional basketball player. He play as a shooting guard for the Los Angeles Lakers of the NBA. Kobe is famous all over the world because of his playing skills and he has a huge fan following. He is one of the greatest basketball player of all time. Kobe is very strict about his health and he visit gym regularly. His exercises provide him flexibility, stamina and strength. Lets see what type of exercises he do and how he do. 

Height: 6′ 6″

Weight: 205 pounds

kobe bryant workout1

kobe bryant workout

Kobe Bryant loves to do heavy workout, he trains harder and longer than anyone else in the NBA. He do exercises like deadlifts, pull-ups, squats etc and to gain flexibility he do cardio exercises.   He also do running and sprint running to gain stamina.

Heavy weightlifting and running is the secret of Kobe’s health.

Day 1 – Chest

  • Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
  • Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
  • Cable Crossover – 4 sets x 12 reps
  • Push Ups – 4 sets x 15 reps (superset with crossovers)

Day 2 – Shoulders

  • Seated Military Press Machine – 3 sets x 21 reps
  • Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
  • Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
  • Hammer Stength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
  • Four Way Neck Machine – 4 sets x 12 reps

Day 3 – Back

  • Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
  • Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
  • One Arm Seated Row Machine – 4 sets x 12 reps
  • Back Extension – 4 sets x 15, 15, 12, 12 reps

Day 4 – Legs

  • Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
  • Smith Machine Lunge – 4 sets x 8 reps per leg
  • Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
  • Standing Calf Raise – 6 sets x 16 reps (Last set is drop set)

Day 5 – Arms

  • Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
  • Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
  • Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
  • Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
  • One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps

Diet:

According to Kobe “Strong diet is the key to building a strong body”. He consume 5 to 6 meals in a day. Kobe says ” not only eating lot of calories will provide you great muscles you should eat proper amount of protein also to balance you diet. He recommend to eat chicken, tuna fish, nuts and red meat to consume pure protein.

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