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Part of the team that brought home the Super Bowl title for New England Patriot earlier this year, Rob Gronkowski definitely knows his football. Back in 2011, he reached the end zone an amazing 18 times. A feat that has never been achieved by a tight end in a single season. Rob Gronkowski is well on his way to be a future hall of fame inductee and is undoubtedly one of the best tight ends who have ever played the game. We take a sneak peek at his daily routine and find out how Gronk, as he’s lovingly called, keeps himself in shape.

[madbiceps name=Rob Gronkowski|biceps=18″|chest=44″|waist=33″|height=6ft 6 in|weight=265 lbs]

rob biceps size

Rob Gronkowski Workout Principles

Standing 6 feet 6 inches and weighing 265lbs, Rob is definitely not a small guy. He also manages to keep himself in great shape all year round. The highlight of his physique has to be his well-developed pecs and his faintly-visible six pack abs. Gronkowski also got to show off his well-carved physique on the covers of Muscle & Fitness magazine. Gronk has a large weight room in his house and he loves to workout with his brothers.

The five brothers are highly competitive and they push each other in the weight room as well as when playing games out in the yard. Rob’s workout routine involves a lot of upper body exercises especially the ones that target the chest area. The exercises themselves are pretty standard and include barbell presses, butterfly, inclined dumbbell presses, and pushups. However, with four professional athletes in the house Gronkowski is often pushed to the very limit. We list down some of the Rob Gronkowski workout principles that have helped him over the years.

super tall workoutWarm Up With Basketball: Gronkowski starts his daily workout routine with a game of basketball with his brothers. This is a great and fun way to get the blood pumping. This is also a great idea for anyone who finds it difficult to go through a boring cardio session. If you want to sweat it out the Gronk way, then pick a physically demanding game and play it with your workout partner or a family member right before hitting the weights.

Sneak In Core Exercises In-between Sets: Gronkowski sneaks in a set of core exercise in between every set of exercise he performs at the gym. Much like a superset, this keeps the heart rate up and also boosts the endurance. This can be incorporated in any workout routine where you do an exercise for the targeted muscle group and then without resting perform a core exercise such as plank, superman, or hyperextension.

Clean and Healthy Food

Rob believes in having clean and healthy food. He has a lot of fresh fruits and vegetables and thereby ensuring he gets most of his micronutrients from natural food sources. Among the long list of fruits and veggies that make it to his plate, strawberries, blueberries, broccoli and carrots are probably the most common. Therefore, start putting a lot of greens and fruits on your plate if you want to follow the Rob Gronkowski diet plan.

running fast and dieting

When it comes to protein he relies on lean sources such as chicken and tuna. Tuna is also one of his favorite protein sources because it’s rich in omega-3 fatty acids. Gronkowski chooses BODYARMOR super drink to replenish his electrolyte levels after a grueling workout sessions. Rob is also a SixStar athlete so there is good chance he has the SixStar Whey Protein Plus or Whey Protein Isolate to supplement his protein intake.

Workout Routine

Monday Routine: Chest & Arms

  • Bench Press: 4 Sets * 10 Reps
  • Machine Pec Fly: 3 Sets * 12 Reps
  • Skull Crushers: 3 Sets * 20 Reps
  • Explosive Close-Grip Bench Press: 3 Sets * 10 Reps
  • Dips: 3 Sets * 12 Reps
  • Burpees: 1 Set * 10 Reps
  • Sprint (w/50 sec rest): 10 Sets * 100 Reps
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