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WWE CEO Vince McMahon usually trains four days a week (depending on his work schedule) and trains each body part once a week. He alternates between “Heavy” and “Not-So-Heavy” days for each body part. He trains calves every third day and abs twice a week.

Vince posing by bench press

Day 1 - Chest and Triceps

Heavy Day

EXERCISE                                             SETS         REPS

Barbell Bench Press                              5*           10, 8, 6, 3, 2

Hammer-Strength Incline Press          3*           10, 8, 8

Pec-Deck Flye Machine                          3             10, 10, 10

Reverse-Grip Smith-Machine                      

Bench Press                                             3             10, 10, 10

Dip Machine                                              3             12, 12, 12

Cable Pressdown                                    3             12, 12, 12

 

Not-so-Heavy Day

EXERCISE                                             SETS         REPS

Incline Dumbbell Press                         5*           15, 12, 10, 10, 10

Incline Smith-Machine Press                4*           10, 10, 10, 10

Barbell Bench Press                               4             10, 10, 10, 10

Lying Dumbbell                                  

Overhead Extension                               3              10, 10, 10

Cable Pressdown                                   3              15, 15, 15

Dumbbell Kickback                                3               15, 15, 15

* Vince pyramids up the weight each set.

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Day 2 - Back and Biceps

Heavy Day

EXERCISE                                             SETS         REPS

Lat Pulldown                                            4*           15, 10, 8, 8

Bent-Over Row                                         4*           15, 10, 8, 6

Hammer-Strength                            

Lat Pulldown                                             3*           10, 10, 10

Seated Cable Row                                  3             10, 10, 10

Barbell Curl                                               3*           10, 10, 10

EZ-Bar Preacher Curl                             3              10, 10, 10

Standing Dumbbell Curl                        3              10, 10, 10

 

Not-so-Heavy Day

EXERCISE                                             SETS            REPS

Pull-Up                                                      4               10, 10, 10, 10

—superset with—                           

Lat Pulldown                                            4               10, 10, 10, 10

One-Arm Dumbbell Row                      3                10, 10, 10

One-Arm Lat Pulldown                         3                10, 10, 10

Hammer-Strength Shrug                     3                 10, 10, 10

Standing Dumbbell Curl                      3                 10, 10, 10

Machine Preacher Curl                        3                 10, 10, 10

Standing Cable Curl                             3                 10, 10, 10

* Vince pyramids up the weight each set.

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Day 3 - Delts

Heavy Day

EXERCISE                                             SETS         REPS

Dumbbell Lateral Raise                       3*             10, 10, 10

Barbell Overhead Press                       3*             10, 10, 10

Rear-Delt Flye Machine                         3              15, 15, 15

 

Not-so-Heavy Day

EXERCISE                                             SETS         REPS

Cable Lateral Raise                              3              10, 10, 10

Hammer-Strength One-Arm                        

Overhead Press                                     3              10, 10, 10

Wide-Grip Upright Row                         3              10, 10, 10

* Vince pyramids up the weight each set.

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Day 4 - Legs

Heavy Day

EXERCISE                             SETS         REPS

Leg Extension                        3              15, 15, 15

Safety-Bar Squat                    4*            10, 10, 10, 10

Leg Press                               5*             8, 8, 8, 8, 8

Lying Leg Curl                       4               15, 15, 15, 15

—superset with—                           

Romanian Deadlift               4                15, 15, 15, 15

 

Not-so-Heavy Day

EXERCISE                             SETS         REPS

Seated Leg Curl                     6*            15, 15, 15, 15, 15, 15

Leg Press                                5*            10, 10, 10, 10, 10

Stationary Lunge                     3              10, 10, 10

Leg Extension                         3               15, 15, 15

* Vince pyramids up the weight each set.

 

Vince McMahon on Muscle and Fitness cover