Randy Orton Workout

Randy Orton was born on April 1, 1980 and he’s a third-generation WWE Superstar, here’s his workout program:

DAY 1: Legs
superset Thigh Extensions with 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 he 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 and 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 – 3 sets, 10reps
Alt. DB Hammer Curls – 3 sets, 8 reps
BB Curls – 3 sets, 8 reps
Cable Curls – 3 sets, 8 reps

*The time between all sets is between 30 and 45 secons

*3 times a week Randy do Cardio workouts on a treadmill.

*He also workout Abs between 3 and 5 times a week, neck and forearms 3 times a week. Legs, Back, Shoulders, Chest, Biceps and  Triceps – once a week.

*Orton includes stretching before and after each workout.