Celebrity Workout Routine: Randy Orton

Workout Routine

Day 1: Chest/ Shoulders/ Triceps

Day 2: Legs

Day 3: Rest

Day 4: Back/ Biceps

Day 5: Rest

Fitness Model Workout Routine: Sergi Constance

 

MONDAY: Quads & Calves

Leg Extensions: 5 sets × 8 - 20reps
Squats: 4 sets × 8 - 15 reps
Leg Press: 4 sets × 8 - 15 reps (heavy)

Get That: Back Valley

Three exercises to build up strength and get serious definition in your back.

You've gotten the memo—do your pull-ups for a bigger back. Let's revise that a little bit: Those pull-ups you've been doing have given you a wider back, but what about adding some thickness, detail and (most importantly) functionality to your new muscle? The "back valley" will add a third dimension to your back, which along with your "wings" will make this important muscle group more complete.

Does Your Back Workout Suck?

All your old workout will get you is sore! Taking so many sets to failure means your form will break down and secondary muscle groups will take over for the ones you really want to work. Also, the chinup and pull-down are basically the same movement. You should replace one of them with a row. Focus on rows and use a variety of grips.

Row Your Way to a Stronger Back

Get stronger, faster by complimenting your favorite back training exercises with dumbbell rows.

We have bad news for you. While you were busy bombing your chest and biceps, you've neglected your upper back-and it's angry. So much so, in fact, that it refuses to grow any more and has even shut down further growth of your pecs and arms until you address this imbalance and correct it. Sergio Rojas, C.S.C.S., a strength coach in Chicago, is here to help you make amends. His advice: Pile the weight on your rowing exercises-that will help you balance out your upper body in no time.