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Alex Rodriguez Workout Routine & Diet Plan 2022


Alex Rodriguez, nicknamed “A-Rod,” is a well-known American retired professional baseball shortstop and third baseman, businessman, and philanthropist. His birthday is July 27, 1975, and he was born in Washington Heights, New York, United States.

Alex Rodriguez performed 22 seasons in Major League Baseball (MLB) for the Seattle Mariners (1994 to 2000), Texas Rangers (2001 to 2003), and New York Yankees (2004 to 2016). He is the chairperson and CEO of A-Rod Corp, as well as the chairperson of Presidente beer. Alex Rodriguez is presently in negotiations to procure the National Basketball Association (NBA)’s Minnesota Timberwolves. Here Alex Rodriguez’s Workout Routine, Alex Rodriguez’s diet plan, Alex Rodriguez’s Height, Alex Rodriguez’s Weight, and Alex Rodriguez’s Body Measurement are described in detail.

Alex Rodriguez’s Body Measurement (Body Stats)

Talking about Alex Rodriguez’s height and body weight. He stands at a height of 6 ft 2 inches and weighs around 104 kg or 229 lbs. Moreover, he has dark brown hair and hazel eyes.

Age46 years
Height6 ft 2 inches or 190 cm
Weight104 kg or 229 lbs
Chest Size44 inches
Waist Size34 inches
Biceps Size14.5 inches
Hair ColourDark Brown
Eye ColourHazel

Workout Principles

Alex Rodriguez likes to strike his exercise after he has dropped his daughters at school in the morning. Alex Rodriguez has stated that his life is not about a rigid exercise routine and diet anymore. However, he still admires hitting the gym.

Alex Rodriguez Workout Routine

Alex Rodriguez’s exercise routine generally consists of baseball drills, sprinting, and weight lifting. However, he does not enjoy running long distances. Alex Rodriguez’s key behind his exercise is that he enjoys mixing up his exercises daily, which builds his muscles work hard on every part.

Here is Alex Rodriguez’s exercise routine:-

Monday: Upper Body and Core

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

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

  1. Incline Bench Pin (5 sets, 21, 14, 7, 7, 7 reps)
  2. Cable Crossover (3 sets, 21 reps)
  3. Dumbbell Bench Pin (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 and Drills

On Tuesday, Alex Rodriguez strikes a cardio and drills routine by doing a total of 5 workouts.

Here is Alex Rodriguez’s cardio and drills routine:-

  1. Sandpit Exercise
  2. Stair Sprints
  3. Stationary Bike (30 minutes)
  4. Abdominal Crunches (300 reps)
  5. Baseball Skills, Drills, Batting, Fielding, Running

Wednesday: Cardio and Legs

On Wednesday, Alex Rodriguez strikes a cardio and legs routine by doing 8 different workouts.

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 Addition (3 sets, 15 reps)
  6. One-Legged Deadlift (3 sets, 15 reps)
  7. Leg Pin Machine (3 sets, 21 reps)
  8. Lying Curl (3 sets, 15 reps)

Thursday: Cardio and Drills

On Thursday, Alex Rodriguez shows a cardio and drills routine.

Here is Alex Rodriguez’s cardio and drills routine:-

  1. Uphills Runs
  2. Stationary Bike (30 minutes)
  3. Abdominal Crunches (300 reps)
  4. Baseball Skille, Drills, Batting, Fielding, Running

Friday: Cardio, Shoulders, and Back

On Friday, Alex Rodriguez strikes a cardio, shoulders, and back routine by doing 16 different workouts.

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

  1. High-Speed Plyometric Motions
  2. Stationary Bike (30 minutes)
  3. Abdominal Crunches (300 reps)
  4. Back Addition (3 sets, 21 reps)
  5. Reverse Back Addition (1 set, 77 reps)
  6. Broad-Arm Dumbbell Row (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 Lift (2 sets, 21 reps)
  11. Upright Row (2 sets, 15 reps)
  12. Dumbbell Shrug (2 sets, 15 reps)
  13. Curved-Over Cable Lateral Raise (2 sets, 21 reps)
  14. Close-Grip Bench Pin (2 sets, 15 reps)
  15. Triceps Pindown (2 sets, 15 reps)
  16. Dumbbell Kickback (2 sets, 15 reps)

Saturday and Sunday: Rest

On Saturday and Sunday, Alex Rodriguez rests.

Alex Rodriguez’s Diet Plan

Alex Rodriguez has dropped weight with a strict no sugar and no-carb diet followed by a 24-hour fast. He enjoys eating eggs, and he generally eats them for his breakfast. When it comes to his dinner, he favors eating Mexican food like tacos.

Here is Alex Rodriguez’s diet plan:-

  • Breakfast Meal: Eggs, vegetable juice, and Turkey Bacon
  • Lunch Meal: Chicken and Salad
  • Dinner: Mexican Food


Alex Rodriguez uses the following supplements to support fuel his gains:-

  • BCAA’s
  • Protein Shakes

FAQ about Alex Rodriguez Workout Routine and Diet Plan

How many hours a day does Alex Rodriguez workouts?

Alex Rodriguez’s usually workouts for 2 or 3 hours a day. His workouts include Upper Body, Core, Cardio, Drills, Legs, Shoulders, and Back.

What does Alex Rodriguez eat in a day?

Alex Rodriguez usually eats 3 to 4 meals a day. His diet consists of Eggs, Vegetable Juice, Turkey Bacon, Chicken, Salad, and Mexican Food.

How many calories does Alex Rodriguez eat a day?

Alex Rodriguez usually eats 2,000 to 3,000 calories a day.

Also read about: Russell Wilson Workout Routine & Diet Plan 2021