A Better, Stronger Ruddy......

[Ruddy]

New workout routine I'm bumming at the minute.

Day 1: Legs
Superset Thigh Extentions 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

http://i152.photobucket.com/albums/s191/ruddy_donny/Orton-ic-champion.jpg

Champion. Lol

[Predator_R32]

looking good ruddy marry me :p

french curls i did last night, bloody killed me off lol

[Ruddy]

Hahaha i will mate, where do i sign/swipe this?


Its off Randy Ortons website :homme: was interested to see what wrestlers actually do, and whether I could do it. I'm proud to say I can! Lol.

Just finished the arms workout mate. Cant actually put my thumbs on my shoulders lol

[Predator_R32]

lol might try that routine like

[Ruddy]

I did more on the calves though mate, I did calf raises and incline calf raises, and calf raises on the leg press. Cos i find it hard to work them properly sometimes.

[oz_borne]

I've got a book (don't raise your eyebrows) for just abs, and by gum is it working.

3 progressive excercises to be done over 5 days. It's superb for hard hitting every area.

Tell you what though, technique is a biatch!

:A:

[bullit]

you wanna do sets of twenty for calve raises rudd.

[Ruddy]

I do matey. 5 sets of 20 VERRRRRRY slowly for the burn.

Tell you what lads. Roman Deadlifts (Straight leg) are awesome! A great mass building excercise. So much more effective than standard deadlifts for hitting your arse, hammies and lower back.

[Leo]

looks good m8. yeh roman deads great for hams. good mornings are as wel

[Andy]

what do french curls go like?

sounds like a good workout that

[saxovtrandy]

what do french curls go like?

sounds like a good workout that

i was thinking the same :p

[chrisni1986]

remember that ur bench presses work your shoulders and triceps aswell dude!! looks like a mighty good workout!

[Ste]

what do french curls go like?

sounds like a good workout that

They suck, or should i say they make you suffffffeeeeeerrrrrrrrrrrrrrrrrrrr

Imagine doing a bench press, but putting the bar above your head. So your bending your arms and letting the bar go just lower than your head and pushing back up.

Its one of my least faves, the one i hate the most being Incline presses.... but ya gotta do em to get ripped!



Thats a pretty intense workout, how longs each session? Do you manage to squeeze in a few cock pushups?

[Ruddy]

eh? Cock pushups haha.

French presses are best supersetted with close grip bench press. So go heavy.

[carlos45]

Do you manage to squeeze in a few cock pushups?

haha, Tenacious D!
good work out there mate, i just do they old school style, of lifting buckets of sand in the front garden! :y: