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
Super set 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
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 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
Closegrip 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

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 like ice cream. It is hard to eat good on the road, but you can do it. There is no excuse to eat junk!!!!!

Written by Randy Orton, 2001.