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 Extentions w/ Leg Curls : 4 sets
- 12-20 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 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.
*one set of pullups 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. Closegrip 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 LeanBody. 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 lik eice cream. It is hard to eat good on the road, but you can do it. There is no excuse to eat junk!!!!! Box Squats
: 5 sets - 12 reps. Straight Leg DLs : 4 sets-10 reps. Calve Raises : 10 sets - 8 - 15 reps
Credit: Randy Orton.net
