Cristiano Ronaldo Workout

To be honest with you, I have no idea what Cristiano Ronaldo does for his workout lol.  I guess he would do tons of soccer drills, interval training combine with weights.  So why the heck did I name this workout after him then?  Because I think by doing this workout, it will get you the physique of Cristiano Ronaldo, which means, explosive speed, strong lower body with a lot of focus on hamstring and glutes aka butt, and a wide lat and shoulder.  In term of upper body strength, having a strong lat is crucial.  Many people didn't realize that we actually use our lats a lot more often than our chest, for example, carrying and lifting stuff and stride your arm when your sprint.  Here's a sample picture of Cristiano Ronaldo, just in case if you don't know who he is haha.

Another thing I would like to point out is that this is a bulking workout, but as long as you go heavy enough for all the pyramid sets of each workout (usually compound lift in the beginning), you will gain strength a lot too.  For example, on my back&leg day in the first week, this is my rep and weight for deadlift:
warm-up:
2x10 135 lbs
work set:
2x10 155lbs
2x8 185 lbs
1x6 205 lbs
Today, I just did my back&leg day and this week is week six, the last week of this workout.  This is what I did today for deadlift:
warm-up:
2x10 135 lbs
work set:
2x10 185 lbs
2x8 225 lbs
1x4 275 lbs
Though that last set of 275 lbs was really hard and painful, I got solid four reps without bouncing the weight or anything.  So I'm definitely pretty satisfied with the progress I made in the past six weeks.
Also another important thing for this workout is that you will have to EAT a lot.  Get plenty of carbs, protein, fiber, and vitamins.  During those heavy lifts, you'll definitely need energy from carbs.  Since I was pretty free in the beginning of the summer, I cook almost everyday, salmon, chicken, steak, asparagus, green bean, brown rice......  So my diet hasn't been quite successful as well.  Session C just started, I'm getting busier, so I don't know if I'll be able to keep it up haha.
Like I said earlier, my buddies and I did this workout for six weeks.  Starting next week, we'll switch into a cutting workout phase.  I'll keep you guys updated with the new workout.  Here's the split for Cristiano Ronaldo Workout:

Day 1, Back and Legs
warm-up:
Deadlift 2x10
work set:
Deadlift 10, 10, 8, 8, 6 (going up weight)
Pull Up 10x10
DB Pull Over 5x10
abs & stretch

Day 2, Chest
warm-up:
DB Bench 2x10
work set:
DB Bench 10, 10, 8, 8, 6(going up weight)
Decline Barbell Bench 5x10
Incline Barbell Bench 5x10
Machine Flyes 4x10
abs & stretch

Day 3, Legs
warm-up:
Squat 2x10
work set:
Squat 10, 10, 8, 8, 6 (going up weight)
Front Squat 5x10
Calf Raise 5x10
abs & stretch

Day 4, Shoulders
warm-up:
Barbell Back Shrug 2x10
work set:
Barbell Back Shrug 4x10
DB Shoulder Press 4x10
DB Shoulder Circuit:
Front Raise, Lateral Raise, Rear Raise, no rest in between, 10 reps for each, 3 sets total
Military Press 4x10
Front Row 4x10
Dips 4x10
abs & stretch

Day 5, Back
warm-up:
Pull Up 2x10
work set:
Weighted Pull Up 10, 10, 5, 5, 2, 2, burnout, burnout
RDL 4x10
T-Bar Row 4x10
Cable Back Row 5x10
abs & stretch

As I promised, I'll make more workout videos for demonstration.  This is Day 5, Back.

Lastly, I would just like to give a shout out to all my friends who has been reading my blog and giving me feedbacks, Johnny, Austin, David, Jerry, and especially Emily, I was so surprised that you were keeping up with all the posts and taking a interest in this.  Thank you guys, love y'all!