According to the speaker, it’s no surprise that LeBron James has a strict and organized routine that contributes to his remarkable athletic achievements. Even at 38 years old, he continues to excel in his sport, shattering records despite being surrounded by much younger competitors. To shed some light on the basketball star’s fitness regimen, the speaker shares a breakdown of his weekly workout schedule. On Mondays, James focuses on his upper body, beginning with three sets of incline dumbbell bench presses and wide-grip lat pulldowns, both consisting of ten reps each. He then moves on to three sets of one-arm dumbbell military presses and one-arm dumbbell rows, also with ten reps per set.
James incorporates various workouts to his routine, including high-intensity interval training (HIIT), uphill cycling, and weightlifting. On Tuesdays, he focuses on plyometric exercises that emphasize speed and force, such as spin fitness classes that last for 30 minutes to an hour, step climbing, lunges, push-ups, jump squats, push-up hops, and skipping. Wednesdays are dedicated to working on his back, biceps, and trapezius, consisting of three sets of ten grip pull-ups, four sets of 12 standing bicep curls with a barbell on each arm, three sets of 15 chin-ups, four sets of 12 barbell bent-over rows, and three sets of ten wide grip pull-ups.
On Thursdays, NBA player James focuses on building stamina through a cardio workout. He starts with 30 minutes of jump rope to get his heart pumping before doing three sets of pull-ups, dumbbell bench presses, and single-arm cable rows, each consisting of eight to ten reps. To end the session, he performs three sets of overhead single-arm presses per arm and ten leg curls. Fridays are dedicated to leg day, starting with four sets of seated calf raises, followed by leg presses, back reps, and calisthenics such as weighted jumps, box jumps, jumping lunges, and push-ups. Saturdays involve plyometrics and spin class, while Sundays are rest days.
The famous sportsman prioritizes his warm-up and cool-down routines during every training session, and even allows himself a day off to rest. It’s worth noting that James always spends 30 minutes warming up before starting any workout, utilizing either a climbing machine or jogging on a treadmill. To conclude his sessions, he finishes with a 20-minute yoga practice to aid in post-workout recovery.
LeBron James has a specific diet plan that he follows every day. He usually starts his day with a protein and fruit-rich breakfast, which consists of egg-white, omelettes, yoghurt, smoked salmon, berries, and gluten-free pancakes. However, on days when he doesn’t feel like eating much, he opts for a bagel with peanut butter. For lunch and dinner, he prefers high protein meals with lots of greens, such as rocket salad, vegetables, olive oil, chicken breast, and some pasta. As for snacks, James loves fruits, particularly apples, bananas, and berries. He even co-owned a fresh fruit juice store in Miami with his wife, Savannah. During halftime, he munches on apple slices topped with almond butter.
