Triple H real workout

His workout  is as follows.

Shoulders and Triceps
 ———————
 *All 4 x 12 10 8 6
 Military Press
 Side Lat Raises
 Front Lat Raises
 Shrugs
 French Press
 pushdowns

Legs and Calfs
 ————-
 *All 15-10
 Smith Squats
 Legs Press
 Leg Extentions
 Ham’s Curls
 S.L Deadlifts
 Calf Raises

Back and Rear Lats
 ——————
 *4 x 12 10 8 6
 Barbell Rows
 Lat Pulldowns
 Cable Rows
 V-Bar Pulldowns
 3/4 Deadlifts
 *3-15-10
 Rear Lat Raises
 Rear Lat Flyes

Chest and Biceps
 —————-
 *4 x 12 10 8 6
 Bench Press
 Incline Bench
 Cable X-Overs
 Bench Flyes
 *2 x 10 8 6
 Dumbell Curls
 Barbell Curls
 Concentration Curls
 Hammer Curls

If you plan on training as a natural

Monday
 ——-
 Legs and Calfs
 ————-
 *3 x 8-12
 Barbell Squats
 Legs Presses
 S.L Deadlifts
 Ham’s Curls
 *15-20
 Stand Calf Raises
 Seated Calf Raises

Tuesday
 ——-
 Shoulders and Abs
 —————–
 *8-12
 Military Press
 Upright Rows
 Lats Raises
 Shrugs
 *15-20
 Weight Leg Raises
 Weight Crunches

Thursday
 ——–
 Back and Biceps
 —————
 *8-12
 Barbell Deadlifts
 Barbell Rows
 Chins/Pulldowns
 Cable Rows
 Dumbell Curls
 Barbell Curls

Friday
 —–
 Chest and Triceps
 —————–
 *8-12
 Incline Bench
 Flat Bench
 Cable X-Over
 Incline Flyes
 French Press
 Pushdowns

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Dexter Jackson Workout

Monday: Quads
 Leg Extensions: 4 sets of 20-30 reps
 Squats: 4 sets of 8-10 reps
 Hack Squats: 4 sets of 8-10 reps
 Leg Extensions: 3 sets of 10 reps

Tuesday:Chest & Calves
 Barbell Bench Press: 4 sets of 8-10 reps
 Incline Dumbbell Press: 4 sets of 8-10 reps
 Dumbbell Flyes: 4 sets of 8-10 reps
 Standing Calf Raises: 4 sets of 8-10 reps
 Seated Calf Raises: 4 sets of 10-15 reps

Wednesday: Back

Lat Pulldowns: 4 sets of 8-10 reps
 T-Bar Rows: 4 sets of 8-10 reps
 Barbell Deadlifts: 4 sets of 8-10 reps
 Seated Cable Rows: 3 sets of 8-10 reps

Thursday: Shoulders & Hams
 Dumbbell Press: 4 sets of 8-10 reps
 Incline Lying Side Laterals: 3 sets of 8-10 reps
 Rear Delt Raises: 4 sets of 8-10 reps
 Seated Leg Curls: 5 sets of 10 reps
 Superset:

Lying Leg Curls: 4 sets of 10 reps
 Stiff-Legged Deadlift: 4 sets of 10 reps

Friday: Biceps & Triceps
 EZ-Bar Curls: 4 sets of 8-10 reps
 Hammer Curls: 4 sets of 8-10 reps
 Preacher Curls: 4 sets of 8-10 reps
 Tri-Set:

Tricep Pushdowns: 3 sets of 8-10 reps
 Dips: 3 sets of 8-10 reps
 Rope Pushdowns: 3 sets of 8-10 reps
 Ab & Cardio Routine:
 Crunches: 3 sets of 50 reps
 Knee-ups: 3 sets of 40 reps
 Cable Crunches: 3 sets of 30 reps

Abs are worked every other training session or approximately 3 times per week. Dexter does 30 minutes of cardio 2 times per day (AM and PM session), 6 days a week.

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Cristiano Ronaldo Workout

Soccer players like Cristiano Ronaldo must maintain athletic builds to ensure they have functional muscles for their matches. Because of the grueling effort of practice, players like Ronaldo and David Beckham maintain low body fat levels that allow them to get these lean builds. Soccer in particular requires explosive sprinting, similar to that one does when performing high intensity interval training. Additionally, when a player is not sprinting, they are still running, similar to a steady state cardio workout.

Therefore, a workout routine that incorporates high intensity interval training (HIIT training) and steady state cardio could help you get a body like Ronaldo. You could perform 20 minutes of HIIT by sprinting for 1 minute and jogging for 1 minute on and off. You could follow that with 20 minutes of regular cardio to continue burning fat.

In addition to cardiovascular training, you should perform total body strength training. Circuit training workout routines are very effective in burning fat, building lean muscle, and also improving cardiovascular health. If you’re using weights, low reps of heavy weights work best to build defined muscles like Ronaldo so that they aren’t big and puffy like a bodybuilder.

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Cristiano Ronaldo Diet

Behind any great body is a great diet plan. Cristiano Ronaldo is no exception to this. Combined with his intense training regime, Ronaldo’s diet allows him to maintain his lean, athletic physique and six pack abs. Here is Ronaldo’s typical eating routine:

Breakfast: wholegrain / wholewheat cereal with fruit juice

Lunch: chicken / meat with salad, wholewheat pasta, baked potato, or vegetables

Snack: tuna roll

Dinner: similar meal to lunch

As you can see, Ronaldo’s diet is built around eating healthy carbs (no refined sugars) and good sources of protein while limiting his intake of unhealthy fats.

During training, Ronaldo will consume energy drinks to replenish his glycogen levels. Keeping up his glycogen levels is very important for Ronaldo during matches as he needs these carbs to help him continue his explosive sprints.

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