What is Randy Ortons workout routine like?

Answer 1

Taken directly from orton's website:

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 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

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 + 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 : 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 Lean Body. 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!