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Alex Rodriguez Workout Routine

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Alex Rodriguez's Workout Routine & Diet

What does Alex Rodriguez’s workout routine look like? 

Alex Rodriguez is an American former professional baseball player who played 22 seasons in the MLB.

Rodriguez has earned a total of $441.3 million in his career which is considered to be the most in the history of baseball. 

Today he is the CEO and chairman of A-Rod Corp as well as the chairman of Presidente Beer. 

Within this article, we’ll discuss Alex Rodriguez’s workout routine, diet, and supplements: 


Current Stats

  • Height: 190 cm – 6’3″
  • Weight: 101 kg – 223 pounds 
  • Age: 45 years old 
  • Birthday: 27th of July, 1975 
  • Accolades: Best Major League Baseball Player ESPY Award, Winner, 2008 


Workout Principles 

Alex Rodriguez likes to hit his workout after he has dropped his daughters to school in the morning.

Rodriguez has stated that his life is not about a strict workout routine and diet anymore, however, he still likes to hit the gym.


Alex Rodriguez Workout Routine 

Alex Rodriguez’s workout regime normally consists of baseball drills, sprinting, and weight lifting. However, he doesn’t like to run long distances.

Rodriguez’s key behind his workout is that he likes to mix up his workouts on a daily basis which makes his muscles work hard on every area. 

Here is Alex Rodriguez’s workout routine: 


Monday: Upper Body & Core 

On Monday, Alex Rodriguez hits an upper body and core routine by doing 14 different exercises. 

Here is Alex Rodriguez’s upper body and core routine: 

1. Incline Bench Press (5 sets, 21, 14, 7, 7, 7 reps) 

2. Cable Crossover (3 sets, 21 reps)

3. Dumbbell Bench Press (5 sets, 21, 14, 7, 7, 7 reps)

4. Barbell Bicep Curl (2 sets, 15 reps)

5. Reverse EZ-Bar Curl (2 sets, 21 reps)

6. Alternating Dumbbell Curl (2 sets, 15 reps)

7. Cable Curl (1 set, 15 reps)

8. Hammer Curl (1 set, 15 reps)

9. Hammer-Strength Grip Machine (3 sets, 21 reps)

10. Dumbbell Wrist Curl (3 sets, 21 reps)

11. Core Strength Machine (2 sets, 50 reps)

12. Gymnastics Ring Hang (1 set, 21 reps) 

13. Slings (1 set, 21 reps)

14. Decline Crunch (2 sets, 21 reps) 


Tuesday: Cardio & Drills 

On Tuesday, Rodriguez hits a cardio and drills routine by doing a total of 5 exercises.

Here is Alex Rodriguez’s cardio and drills routine: 

1. Sandpit workout

2. Stair Sprints

3. Stationary bike (30 minutes)

4. Abdominal crunches (300 reps)

5. Baseball skills, drills, batting, fielding, running


Wednesday: Cardio & Legs

On Wednesday, he hits a cardio and legs routine by doing 8 different exercises.

Here is Alex Rodriguez’s cardio and legs routine: 

1. 18 straight 110-yard dashes

2. Stationary bike (30 minutes)

3. Abdominal crunches (300 reps)

4. Barbell Squat (10 sets, 50, 30, 21, 14, 7, 7, 14, 21, 30, 50 reps) 

5. Leg Extension (3 sets, 15 reps)

6. One-Legged Deadlift (3 sets, 15 reps) 

7. Leg Press Machine (3 sets, 21 reps)

8. Lying Curl (3 sets, 15 reps) 


Thursday: Cardio & Drills 

On Thursday, he performs a cardio and drills routine. 

Here is Alex Rodriguez’s cardio and drills routine: 

1. Uphill runs

2. Stationary bike (30 minutes)

3. Abdominal crunches (300 reps)

4. Baseball skills, drills, batting, fielding, running


Friday: Cardio, Shoulders & Back 

On Friday, Rodriguez hits a cardio, shoulders, and back routine by doing 16 different exercises. 

Here is Alex Rodriguez’s cardio, shoulders, and back routine: 

1. High-speed plyometric movements

2. Stationary bike (30 minutes)

3. Abdominal crunches (300 reps)

4. Back Extension (3 sets, 21 reps) 

5. Reverse Back Extension (1 set, 77 reps) 

6. Wide-Grip Pulldown to Front (3 sets, 10 reps)

7. One-Arm Dumbbell Row (3 sets, 15 reps) 

8. Dumbbell Pullover (2 sets, 21 reps) 

9. Power Clean (1 set, 50 reps)

10. Dumbbell Lateral Raise (2 sets, 21 reps)

11. Upright Row (2 sets, 15 reps)

12. Dumbbell Shrug (2 sets, 15 reps) 

13. Bent-Over Cable Lateral Raise (2 sets, 21 reps) 

14. Close-Grip Bench Press (2 sets, 15 reps)

15. Triceps Pressdown (2 sets, 15 reps) 

16. Dumbell Kickback (2 sets, 15 reps) 


Saturday & Sunday: Rest 

On Saturday and Sunday, Alex Rodriguez rests. 


Alex Rodriguez’s Diet 

Alex Rodriguez has lost weight with a strict no sugar and no-carb diet followed by a 24-hour fast.

He loves to eat eggs and he normally eats it for his breakfast. When it comes to his dinner he prefers to eat Mexican food such as tacos. 

Here is Alex Rodriguez’s diet: 


1. Breakfast 

  • Eggs 
  • Vegetable juice 
  • Turkey bacon


2. Lunch 

  • Chicken
  • Salad


3. Dinner 

  • Mexican food 



Alex Rodriguez uses the following supplements to help fuel his gains: 



Alex Rodriguez is one of the best living baseball players of all time.

Rodriguez has won several awards for his outstanding performances such as the MVP Award and the Hank Aron Award.

He has also won a Gold Glove Award twice.

What do you think about Alex Rodriguez’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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