The cartoon-looking physiques that enter and exit the ‘Squared Circle’ of professional wrestling are quite the impressive ones. These guys look and act as if the Mr. Olympia contest was mixed in with Cirque du Soleil. They are jacked as shit and still somehow flexible enough to pull off high-flying maneuvers.
Since organizations such as the WWE have such stringent schedules, their superstars spend a good amount of time on the road. So they will have to find gyms and clean food in whatever city they are working in and get their much-needed rest in hotels and on airplanes.
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It is difficult enough to maintain a muscular and lean physique when you are a pro bodybuilder and can schedule your entire life around the gym. So that’s what makes it even more impressive when you see guys such as John Cena and Roman Reigns looking the way that they do.
With their next workout coming perhaps days later due to the crazy schedule, these guys have to resort to full body workouts when they can find a decent gym that has the right equipment. Here is something that will keep you big and tight at the same time:
BENT OVER ROWS (4 sets, 10-to-12 reps each) – Back
If you want to grow barn door lats, then this compound movement is a must. There are a number of variations using either a barbell (with an over or underhand grip) or dumbbells. When using the latter, the range of motion is extended and you can really get a solid pump in your back – something difficult to achieve for even the experienced lifter.
POWER CLEANS (4 sets, 10-to-12 reps each) – Hamstrings
Another staple compound movement, power cleans are a favorite of sports athletes and are usually performed with a barbell, although one or two dumbbells can also be used to mix things up or work on your weaker side by isolating it. This will work a number of secondary muscles, but it is mainly for your hamstrings and overall strength.
SQUATS (4 sets, 8-to-12 reps each) – Quadriceps
Known as ‘The King of All Exercises,’ squatting will be the best way to get a large set of wheels and hope for above-the-knee shorts to come back in style. Squats will also build your strength up and work your glutes. (Chicks like to look at a nice ass, too.)
FLAT BENCH PRESS (4 sets, 8-to-12 reps each) – Chest
You have to include pressing movements for your chest if doing a ‘pec pop’ is something you want to be able to accomplish. Flat bench is the best overall, but puts a lot of stress on your shoulders. Incline (upper) and decline (lower) will emphasize those parts of your chest muscles and will not put your shoulders at risk nearly as much. Barbell or dumbbells? Either will get the job done.
DUMBBELL SIDE LATERAL RAISES (4 sets, 12-to-15 reps each) – Shoulders
The most effective exercise to obtaining cannonball delts, this is an isolation movement that will kick your ass when done in this fashion: do not allow the weights to touch your sides to keep the time under tension clock constantly running throughout the entire set. Use a light-to-moderate weight and concentrate on banging out a good amount of reps with strict form (‘pouring a pitcher of milk’ grip). You can do these seated or standing.
ALTERNATE DUMBBELL CURLS (4 sets, 12-to-15 reps each) – Biceps
Seated or standing, this is the one movement that will do more to build big guns than any other. A full range of motion with a ‘pinkie to ear’ motion will work your entire bicep and form and reps should take precedent over weight with an isolation exercise like this.
CABLE TRICEPS PUSH DOWNS (4 sets, 12-to-15 reps each) – Triceps
You can use a bunch of different grips/handles for this (straight bar, cambered bar, V-handle, rope, etc.) and all will help in getting that horseshoe look to your tris. Take a false grip (thumbs over the top), as this will put more emphasis on your triceps and take the forearms further away from giving assistance.
SEATED BARBELL WRIST CURLS (4 sets, 12 reps each) – Forearms
Popeye did more than eat spinach and jerk off to get those humongous forearms and there’s a good chance that he banged out sets of wrist curls when not rescuing Olive Oil. Squeeze these at the top and use a rest-pause method to feel the burn.
STANDING CALF RAISES (4 sets, 12 reps each) – Calves
Don’t be like those other idiots and walk around with big thighs and puny calves. This is the one body part that genetics play a big part in, but if you pussy out on working them long and hard, there is no chance to ever grow a pair to be proud of.
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