Vernon Davis NFL Workout & Diet

Vernon Davis Workout routine and Diet plan. Vernon Davis is an American football player for the San Francisco 49ers of the NFL (National Football League). He  is considered one of the top tight ends in the National Football League. He was selected 6th in the first round of 2006 NFL Draft by San Francisco 49ers. He is highly popular among youth for his athletic and toned body. Vernon mainly focuses on his upper body and less on his lower body. "I'm going to dominate, whoever steps in my way," Vernon says. Let us look at Vernon Davis Body Workout routine.


Height: 6 ft 3 in (191 cm) Weight: 250 pounds (113 kg)

Exercise 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.
"It's going to be a strong challenge, but I think we have the talent to beat anybody. We lost to them last year, and this is about getting back at 'em," Vernon says.

Day 1: Monday

• Warmup with kettle-bell swing 1 set of 15 reps and stretching
• Power clean press: 6 sets of 4-6 reps
• Bench or incline press: 8 sets of 3 reps
• Cable press downs/ overhead extensions 3-5 sets of 10-15 reps
• Circuit exercises: 2 sets for 1 minute each
• Work on Abs: 3 sets of 15-30 reps
• Farmer’s walk holding 20kg plates: 4 sets (walking the length of the weight room)
• Neck lateral flex-ion: 2 sets of 15-20 reps

Day 2: Tuesday

• Warmup with kettle-bell swing 1 set of 15 reps and stretching
• Kaiser squat machine /explosive jumps/ box jumps/ kneeling squats/ box squats: 4-6 sets of 3 reps
• Barbell squats: 8 sets of 2 reps
• Speed deadlifts using bands: 8 sets of 1 rep
• Back hyper-extension: 3 sets of 10-15 reps
• Calf raise: 3 sets of 18-20 reps
• Work on Abs: 3 sets of 15-30 reps
• Dumbbell clean: 4 sets of 6 reps

Day 3: Wednesday: Off

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Day 4: Thursday

• Warmup with kettle-bell swing 1 set of 15 reps and stretching
• Power clean: 5-8 sets of 6 reps
• Bench or incline press: 5-8 sets of 8 reps
• Upper back exercises: 3-4 sets of 8-15 reps
• Triceps exercises: 5 sets of 6 reps
• Lat pull downs or pull ups: 4 sets of 8 reps
• Work on Abs: 3 sets of 15-30 reps
• Grip exercises: 4 sets of 8 reps
• Neck lateral flex-ion: 2 sets of 15-20 reps

Day 5: Friday: Off 


Day 6: Saturday

• Warmup with kettle-bell swing 1 set of 15 reps and stretching
• Single leg squat: 5-8 sets of 5 reps
• Kaiser squat machine /explosive jumps/ box jumps/ kneeling squats/ box squats: 4-6 sets of 3 reps
• Reverse hyper-extension: 4 sets of 6 reps
• Posterior chain: 4 sets of 8-15 reps
• Calf raise: 3 sets of 15 reps
• Work on Abs: 3 sets of 15-30 reps
• Dumbbell clean: 4 sets of 6 reps
• Neck rotation: 2 sets of 12-20 reps 

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Diet routine

• Breakfast: 3 scrambled eggs, low-fat cheddar cheese, turkey bacon on a 100% whole-wheat bagel, 20 oz. orange juice 
• Lunch: 8-oz. chicken breast, low-fat cheese, barbecue sauce, black beans on a flour tortilla ( BBQ chicken pizza), mixed berries, water
• Dinner: 8 oz. lean red mea, 2 cups brown rice, 2 cups steamed veggies, water 
• Snack: Protein/carb RTD, peanut butter and jelly sandwich on whole-wheat bread, water 
• Pre work out:  BCAAs (Branched-chain amino acids), creatine with carbs 
• During work out: 20 oz. Gatorade 
• Post work out: 40 g whey/casein protein powder with 60 g carbs, 1 banana