WWE Superstar Randy Orton,also known as The Viper and The Legend Killer,is one of the most fittest athletes in sports entertainment.His body is a beautiful mixture of lean muscle mass,flexibility and power.He describes his workout routine that helps him to keep himself in shape.Given below is a brief description of his bodybuilding workouts that keep him in great shape,despite a recurring shoulder problem.In his own words,
I do Cardio,keeping the treadmill at a slight incline,for 30 minutes,3 times a week. I work on my abdominals 3-5 times a week and Chest,Shoulders,Back,Legs,once a week. I do Biceps and Triceps on the same day,but once a week. I try to work my neck and forearms 3 times a week. Stretching is very important to me. I stretch before and after I train.Given below is his weekly workout schedule:
DAY 1: LEGS
- Thigh Extensions with Leg Curls (super set) : 4 sets – 12-20 reps.
- Box Squats: 5 sets – 12 reps.
- Straight Leg DeadLifts: 4 sets-10 reps.
- Calve Raises: 10 sets – 8 – 15 reps
- Incline BarBell Bench:3 sets – 20 reps.
- Incline DumbBell Bench: 5 sets – 6 reps.
- Flat Bench Press: 4 sets 8 – 12 reps
- Cable Crossovers: 3 sets – 15 reps
- 10 sets of 10 push-ups,with hands on a bench,every alternate week.
- Pulldowns: 3 sets – 20 reps
- Seated Cable Rows: 3 sets – 12 reps.
- T-Bar Rows: 3 sets – 10 reps
- Bent Over Rows: 3 sets – 20 reps
- Lower Back Ext.: 3 sets – 15 reps.
- Pull ups to failure: 1 set
- Side Laterals: 3 sets – 15 reps
- Front Laterals: 3 sets – 15 reps
- Rear Laterals: 3 sets – 15 reps
- Arnold Presses: 4 sets – 8 – 12 reps
- Upright Rows: 3 sets – 8 – 12 reps
- Pushdowns: 3 sets – 20 reps
- French Curls: 3 sets – 8 – 12 reps
- Overhead Tri Ext: 3 sets – 8 – 12 reps
- Closegrip Pushdowns: 3 sets – 15 reps
- Alternate DumbBell Curls: 3 sets – 10reps
- Alternate DumbBell Hammer Curls: 3 sets – 8 reps
- BarBell Curls: 3 sets – 8 reps
- Cable Curls: 3 sets – 8 reps
