Train Like A Heavyweight (Champion)
For a WWE Superstar, looking good is half the battle. For example, that six-pack may look great, but a strong core also needs to help you scoop up a guy like Big Show for a signature slam. That’s why the most successful competitors are as fit as they are shredded. The following four men have not only sculpted eye-popping bodies, they’ve also transformed themselves into some of the strongest, most athletic competitors in WWE. With that focus in mind, strength coach Rob MacIntyre, professional trainer to John Cena, Ryback and others, has offered the following four routines as tear-out posters to help you build a ring-ready physique with some of the same workouts practiced by the Superstars themselves. So get off the couch, grab a barbell and get going!
1. JOHN CENA
With a kettlebell in each hand, squeeze the handle so that the bell sticks straight out from your fist. Without letting the bell drop below your hand, curl both weights toward your chest by squeezing only your biceps. Keeping the bell static will also work your forearms to a greater degree, as well as your biceps.
Close-Grip Pause Bench Press
Lie on a flat bench with a barbell in a narrow (10-12-inch) grip. Perform a bench press, keeping your elbows tight, but hold the barbell at your sternum for a second before pressing the weight back up. The narrow grip puts more work on your triceps, but aim to keep your hands outside your torso. Too narrow and it’ll strain your wrists.
2. Randy Orton
Stand in front of a box or bench with a barbell across your traps, slightly wider than a normal squat, and lead your hips toward the box, bending at the knees. As your butt reaches the box, hold the position for a second, before returning to the starting position, using your glutes (not rocking forward) to lift your body off the seat.
Barbell Hip Thrust
Sit with a barbell across your lap and rest your back against a box or flat bench. To perform this lift, keep your feet firmly planted on the ground and raise your hips off the floor using primarily your glutes. Try to get your hips as high as possible without arching your back. Hold the position for a beat, then slowly return to the start. That’s one.
Grasp a barbell with an overhand grip, and position it at your chest. Keep your chest up and head back, bend at the knees as if you were about to jump and drive the weight up over your head, using your legs and arms to push. Lock your arms with the bar about your head (not in front of it). Then, slowly return the weight to the start.
Clean Grip Upright Row
Hold a barbell with a shoulder-width overhand grip at thigh level, as if you were performing a clean. To perform the lift, pull the bar up toward your chin, keeping your elbows up and facing out throughout the movement, and then return the barbell to the starting position. Try to use your legs as little possible to lift the weight.
4. Dolph Ziggler
With feet shoulder-width apart, stand away from an adjustable cable machine, holding the handle at your chest. Keeping your abs tight (the resistance on the cable will try and rotate your body), extend your arms in front of you and hold for a few seconds. Use your core to keep you facing forward, then return to the starting position.
Using a standard ab wheel, extend your body, with your back rounded—not flat—in front of you. Go as far forward as you can, creating a straight line in front of you. To return to the starting position, contract your abs; don’t use your upper body to roll the wheel back.
To read the full routine of the Superstars, pick up the June Body Issue of WWE Magazine today or SUBSCRIBE HERE and save 70 pecent off the newsstand sale price.