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  1. #1
    Registered User shadow_dancer's Avatar
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    Randy Orton's detailed workout program and diet!

    How does Randy get his amazing physique? Here is his work out and diet that he uses to remain healthy.


    QUICK RUNDOWN: I try to do Cardio on the treadmill at a slight incline for 30 minutes, 3 times a week. I train abdominals 3-5 times a week. Chest, Shoulders, Back, Legs, once a week. I do Biceps and Triceps on the same day once a week. I try to work my neck 3 times a week, and my forearms the same. Stretching is very important to me. I stretch before and after I train.

    TIME BETWEEN SETS FOR ALL MOVEMENTS IS 30-45 SECONDS

    DAY 1: Legs
    superset Thigh Extensions w/ Leg Curls : 4 sets - 12-20 reps.
    Box Squats : 5 sets - 12 reps.
    Straight Leg DLs : 4 sets-10 reps.
    Calve Raises : 10 sets - 8 - 15 reps

    DAY 2: Chest
    Incline BB Bench : 3 sets - 20 reps.
    Incline DB Bench : 5 sets - 6 reps.
    Flat Bench : 4 sets 8 - 12 reps
    Cable Crossovers : 3 sets - 15 reps
    *every other week I do 10 sets of 10 pushups, with hands on a bench

    DAY 3: Back
    Pull downs : 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.
    *one set of pull-ups to failure*

    DAY 4 : Shoulders
    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

    DAY 5 : Triceps + Biceps
    Pushdowns : 3 sets - 20 reps
    French Curls : 3 sets - 8-12 reps
    Overhead Tri Ext : 3 sets - 8-12 reps
    Close grip Pushdowns : 3 sets - 15 reps
    Alt. DB Curls : 3sets - 10reps
    Alt. DB Hammer Curls : 3 sets - 8 reps
    BB Curls : 3 sets - 8 reps
    Cable Curls : 3 sets - 8 reps

    DIET : My diet is actually fairly simple. I stay away from carbs after 8pm or so. And as far as carbs go, I eat a limited amount, usually from mostly potatoes, oatmeal, and pancakes. I try to eat 250 grams of protein a day. About 60% of my protein intake comes from supplements. I like Isopure Meal Replacements, and Protein Powder. Nitro Tech is good as well. I also eat protein bars from Lean Body. Most of the protein I eat from food I get out of egg whites, steak, fish, chicken, milk, and cottage cheese. Sushi I eat around 3 times a week. If I have a sugar tooth, I like ice cream. It is hard to eat good on the road, but you can do it. There is no excuse to eat junk!
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  2. #2
    Registered User shadow_dancer's Avatar
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    feel free to rep me
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  3. #3
    Torrette Typing Syndrom FreshMintBlue's Avatar
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    i rep you when you show us

    a) Who is the Guy (to lazy to google him up)
    b) You send a link that verifies that this is legit

    Edit:In any case, his diet or Training is nothing unusuall or grounbreaking... so nah I save my Reps.

    Anyways.. thanks I guess

    Edit2: Googled myself, yeah is in good shape but I make a bet that some of the guys here at bb.com are in way better shape.
    All in all, yeah thats what I'm shooting for myself.. maybe 4 years.

    Last edited by FreshMintBlue; 02-27-2006 at 07:28 AM.
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  4. #4
    you can't see me animal2b's Avatar
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    it's legit - that came from his no longer existant website. I remember b/c he said he ate sushi 3x per week and ice cream.
    WOOOO!

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  5. #5
    Spiritual~ Abyss's Avatar
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    Him and me have similar bodys, sure he as more mass, he has trained longer I have just started 2 months ago properley, but have been lifting for 17 months. Him and me have same abs, I only weight 170lbs 5'11. Watch me in 2 years I will look better than him.
    I seem to receive alot of P.M's on nutrition advice, training & among other general subjects, please give me time to reply, I don't mind answering your questions, thanks! Ladies and Gents.


    أشهد أن لا إله إلاَّ الله و أشهد أن محمد رسول الله

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  6. #6
    No Agony, No Bragony JUSA's Avatar
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    Wow, his diet is just ****. His training isn't much, either. Good genetics?
    tú eres rojo
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  7. #7
    Spiritual~ Abyss's Avatar
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    Originally Posted by Johnny USA
    Wow, his diet is just ****. His training isn't much, either. Good genetics?
    Agreed with the diet. Most of his protein comes from protein bars and Shakes. He takes way too many supps. Ur right he has good genes and genetics.
    I seem to receive alot of P.M's on nutrition advice, training & among other general subjects, please give me time to reply, I don't mind answering your questions, thanks! Ladies and Gents.


    أشهد أن لا إله إلاَّ الله و أشهد أن محمد رسول الله

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  8. #8
    Tecate Marv's Avatar
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    Originally Posted by Abyss
    Agreed with the diet. Most of his protein comes from protein bars and Shakes. He takes way too many supps. Ur right he has good genes and genetics.
    Probably just about the only option they have considering how much their on the road.
    "If a ninja does anything anywhere, he doesn't make a sound. And if he does make a sound, it's probably going to be the last sound you ever hear."
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  9. #9
    Registered User Exist 2 Inspire's Avatar
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    Originally Posted by Marv
    Probably just about the only option they have considering how much their on the road.
    Or you could be like Triple H and eat half-assed cheeseburgers from Wendy's.
    Braves - Falcons - Hawks
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  10. #10
    dawg moondoggey's Avatar
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    how come there nouthing on his abs i whould like to copy his abs train to get mine like his
    BROCK LESNAR IS THE BEST WRESTLER OF ALL TIME!!!

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  11. #11
    No Agony, No Bragony JUSA's Avatar
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    Originally Posted by Exist 2 Inspire
    Or you could be like Triple H and eat half-assed cheeseburgers from Wendy's.
    Does H even work out anyone I wonder?



    Look how awesome he looks there... now he's a doughboy
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  12. #12
    Hero to all sugarface's Avatar
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    Originally Posted by Johnny USA
    Does H even work out anyone I wonder?



    Look how awesome he looks there... now he's a doughboy
    Didn't work. Can you put that pic up again?
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  13. #13
    Tecate Marv's Avatar
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    Originally Posted by Exist 2 Inspire
    Or you could be like Triple H and eat half-assed cheeseburgers from Wendy's.
    lmao corb
    "If a ninja does anything anywhere, he doesn't make a sound. And if he does make a sound, it's probably going to be the last sound you ever hear."
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  14. #14
    www.yardblesspro.com eiker_ir's Avatar
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    Originally Posted by sugarface
    Didn't work. Can you put that pic up again?
    copy and paste the link into the addres bar and it works
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  15. #15
    No Agony, No Bragony JUSA's Avatar
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    Yea, sorry, didn't quite work - but we all do know HHH used to have the best build in wrestling, imagine that.
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  16. #16
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    Originally Posted by eiker_ir
    copy and paste the link into the addres bar and it works
    y u post tripe h pic in randy orton thread PIG!
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  17. #17
    Registered User Doobz's Avatar
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    If anyone could find other wrestlers workouts/diets, that would be great. I will give reps to anyone who finds some.
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  18. #18
    Banned go rila's Avatar
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    Originally Posted by FreshMintBlue
    so nah I save my Reps.
    lol
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  19. #19
    Registered User wwedivaxx's Avatar
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    Originally Posted by Doobz
    If anyone could find other wrestlers workouts/diets, that would be great. I will give reps to anyone who finds some.
    well, edge posted his in his column a few years ago. he admitted that if you're looking to get big you're better off talking to hhh or brock, but he posted what works for him. I'll go back and find it......

    edit: found it......
    from his 5/20/03 "Edgeucation of Adam Copeland" column on wwe.com copied and pasted from the appropriate forum on edgeuniversity.net:

    For some reason I keep receiving e-mails asking about my workout routine and diet. Personally I think you'd be better off asking someone like Brock or Triple H, but here goes:

    When I'm neck injury free, my workout starts with 10 minutes of warmup cardio on an elliptical machine. It gets the blood and sweat flowing a little bit. After that I do some rehabbing exercises for my still-torn shoulder ligament. I have to do these for the rest of my career. Now the workout begins. I vary it every other month or so, but I usually train one body part a day, twice a week, which means six days in the gym a week. Sometimes with our schedule it's tough to meet, but you try. On this workout, the only thing I train together is arms. On alternating months, I'll train two body parts together, which is a longer workout, and also means I probably won't hit the gym six times, more like four or five times in the week. I won't go into specifics because I train to maintain where I am now, not to really gain size. My body usually aches too much for that heavy lifting. I end off with some rehab exercises for my still-torn MCL (once again, for the rest of my career), and hop on the elliptical machine for 20 more minutes of cardio. I go pretty hard on my cardio. I try to stay around 225-230 strides per minute, which works up a great sweat, and that coupled with my diet and metabolism, keeps me lean. I end off with abs, which I train every day. Nothing too fancy. three sets of 20 crunches, three more sets of 20 but I hold at the top for about a two steamboat(not the wrestler), and finally three sets where I do one crunch held for 20 seconds.

    That's it, folks. Like I said, ask one of the huge guys for advice if you want huge size. I've realized what works best for my body and style in the ring.

    When it comes to diet I just try to watch my carbohydrate intake after about 5 or 6 p.m. I'm not super strict, I'm lucky I don't have to be. I'm not a bodybuilder. I'm a wrestler. I have my weaknesses like chocolate chip cookies and apple crisp. I corrupted Lance, who is usually extremely strict on his diet, to the occasional dessert.
    nothing too specific, but there it is.
    Last edited by wwedivaxx; 02-27-2006 at 08:10 PM.
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    Banned user23960508710789's Avatar
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    lol why does everyone want to know all these wrestlers workouts? They are the same as any other workout

    you life, you eat, you rest

    Ronnie coleman does it, Nick Lachey does it, John Cena does it.... lol doesn't really matter, it's the same no matter who it is
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    Registered User Doobz's Avatar
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    Originally Posted by RL428
    lol why does everyone want to know all these wrestlers workouts? They are the same as any other workout

    you life, you eat, you rest

    Ronnie coleman does it, Nick Lachey does it, John Cena does it.... lol doesn't really matter, it's the same no matter who it is
    I just think it's interesting to know their workout routines, diets, etc.
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    bump
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    Hey Guys...im BACK!!
    banned camp was the ****tiest camp ive ever been to!

    i think orton as great genetics, plus roids...but wich wrestlers use roids is a whole nother story...
    [Rest In Peace Eddie Guerrero.]-[Rest In Peace Kurt Cobain.]-[Rest In Peace Mitch Hedberg.]

    -Cool Board Members: jkeithc82, Slated, 40-Yard Dash_2, TheChamp316, FreshMintBlue, Seroph4x, ChingChang_Chow.

    -The More You Sweat In Training, The Less You'll Bleed At War.

    eat BIG. lift BIG. sleep BIG. GET BIG.
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