Randy orton workout routine dietAre you ready to go 12-rounds with WWE heavyweight champion Randy Orton in the weight room.

Randy Orton comes from a long line of professional wrestlers and in 2013, at the age of 33 became, the youngest WWE heavyweight champion in history.

An ex-Marine, Orton is not a “mass monster” like so many heavyweight wrestlers tend to be, instead he sports a lean and athletic physique that appeals to men and women alike. Randys athletic physique and good looks have helped him secure several movie roles including, most recently, 12-rounds Reloaded – a sequel to the action flick 12-rounds which starred fellow wrestler John Cena.

The Randy Orton Workout Routine Breakdown

Orton only hits the weights three times a week , this gives him plenty of time to work on his wrestling skills and conditioning, that are equally important to his in ring success.

Randy’s relatively low volume approach to strength training  suggests to us that Orton finds it reasonably easy to gain and maintain muscle and obviously has his testosterone level maximized – hopefully naturally! A program like this is ideal for older exercisers, those with limited time for training and as well as anyone that has recently completed a high volume workout plan like that of bodybuilding legend Ronnie Coleman.

Orton does’t follow the same wokrout program all the time but, instead, prefers to rotate exercises every three weeks or so. This, says Orton, “prevents boredom”, as well as ensuring his muscles never get used to one particular workout, keeping him growing the whole year round.

The Randy Orton Workout has three exercises per upper body muscle group and five for legs. For sets and reps, Randy Orton does three to five sets per exercise; the first set acting as a warm up, two to four sets of 12 to 15 repetitions and then the final set to failure.

Such high repetitions mean that weights are relatively light but because he only rests 30 to 90-seconds between sets, this results in a big pump which is important for muscle growth. Randy uses training systems like supersets and drop sets to further intensify his routines.  Abs and lower back get worked every other session using a variety of exercises performed for high repetitions.

The Randy Orton Workout Routine

 Randy Orton Workout Monday Routine – Chest / Shoulders / Triceps

Exercise Sets Reps Notes
1 Incline dumbbell bench press 3-5 8 to 10 12-15 reps for warm up
2 Dips 3-5 8 to 10 12-15 reps for warm up
3 Cable cross overs 3-5 8 to 10 12-15 reps for warm up
4 Front Lateral raises 3-5 8 to 10 12-15 reps for warm up
5 Dumbbell press 3-5 8 to 10 12-15 reps for warm up
6 Upright rows 3-5 8 to 10 12-15 reps for warm up
7 Skull crushers 3-5 8 to 10 12-15 reps for warm up
8 Close grip bench 3-5 8 to 10 12-15 reps for warm up
9 Pushdowns 3-5 8 to 10 12-15 reps for warm up

 Randy Orton Workout Tuesday Routine – Legs

Exercise Sets Reps Notes
1 Free Squats 1 100
2 Leg extensions 3-5 8 to 10 12-15 reps for warm up
3 Leg curls 3-5 8 to 10 12-15 reps for warm up
4 Lunges 3-5 8 to 10 12-15 reps for warm up
5 Straight leg Deadlifts 3-5 8 to 10 12-15 reps for warm up

 Randy Orton Workout Thursday Routine – Back / Biceps

Exercise Sets Reps Notes
1 Pull-ups 3-5 8 to 10 12-15 reps for warm up
2 Pulldowns 3-5 8 to 10 12-15 reps for warm up
3 Seated rows 3-5 8 to 10 12-15 reps for warm up
4 Standing dumbbell curls 3-5 8 to 10 12-15 reps for warm up
5 Preacher Curls 3-5 8 to 10 12-15 reps for warm up
6 Hammer curls 3-5 8 to 10 12-15 reps for warm up

Randy Orton Diet Plan

To maintain his very lean and muscular physique, Randy Orton is reported to rarely eat junk food although he does confess to satisfying his sweet cravings with some ice-cream occasionally.

Instead of junk food, Randy like feed his body with sushi, and lots of lean protein in the form of chicken, fish, egg whites, cottage cheese and protein powder. He makes sure he gets around 250 grams of protein a day which may sound like a lot, but is actually the right amount for a man as active and as muscular as Orton.

To fuel his workouts, Orton relies on low fat bodybuilding staples such as potatoes, brown rice, pancakes and oatmeal. although his diet can best be described as generally low in carbs, during workouts he fuels up on carbs for extra energy.

To keep himself lean, Orton avoids eating carbs late at night, instead opting for high protein foods such as cottage cheese before bed to ensure his muscles have all the nutrients they need to recover.

Randy Orton’s approach to training is deceptively simple but that is why it is so effective. Orton is in great shape all year round so it’s clear that his no-frills approach to diet and exercise are working. If you are looking for an uncomplicated but effective workout routine and nutritional program, look no further.

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