Brock Lesnar Workout Routine

Brock Lesnar is an American professional wrestler and former amateur wrestler, professional American football player, and mixed martial artist who is currently signed to WWE.
In the morning, Lesnar focuses on his fighting technique while in the evening it’s cardio and strength training .
He had keen interest in wrestling since his childhood. So, after graduating from college in 2000 Brock decided to pursue his career as a wrestler and for this he signed develop mental contract with World Wrestling Federation (WWF).
The Brock Lesnar Workout definitely involves a fair share of strength conditioning and as you can see from just a 4 day excerpt below, a variety of muscle building exercises. This workout focuses onthe pectorals, upper and lower back, biceps and triceps, forearms, quads and glutes and last but not least, the calves.
In 2014, Brock Lesnar became the first ever wrestler to defeat The Undertaker at WrestleMania.



About Brock Lesnar
  • Born Nane :- Brock Edward Lesnar
  • Ring Name :- Brock Lesnar
  • Nicknames :- The Beast, The Conqueror, The Next Big Thing
  • Born :- July 12, 1977 Webster, South Dakota, United States
  • Occupation :- Professional wrestler, mixed martial artist, American football player
  • Residence :- Moosomin, Saskatchewan, Canada
  • Spouse :- Sable (m. 2006)
  • Children :- Mya Lynn Lesnar, Turk Lesnar, Duke Lesnar and Mariah
  • Parent’s Name :- Richard Lesnar is his father and his mother name is Stephanie Lesner
  • Sibling :- Chad Lesnar, Troy Lesnar and Brandi Nichol Lesnar
  • Trained by :- Brad Rheingans, Curt Hennig, Dean Malenko, Doug Basham, Nightmare Danny Davis
  • Birth sign :- Cancer
  • Nationality :- American
  • Favorite Food :- Highly calories and protein contained food



Body Measurement 

  • Height :- 6 ft 3 in (1.91 m)
  • Weight :- 286 lb (130 kg)
  • Chest :- 56 inches
  • Biceps :- 24 inches
  • Waist :- 42 inches
  • Shoe Size :- 15
  • Eye Color :- blue
  • Hair Type & Color :- Blonde



Diet 
  • Brock Lesnar consumes a high amount of calories in his diet, and uses creatine and whey protein supplements to increase strength and build muscle. Brock consumes 30g of protein immediately post workout to replenish his muscles. He also refuels by drinking a minimum of a gallon of water with added electrolytes a day. He has always said he is a carnivore and eats what he kills. He is a big fan of hunting and follows a caveman diet that is very high in protein.
  • He consumes about 4000 calories per day. 
  • To increase his strength, build muscle and improve his overall performance, it is important to incorporate an advanced creatine formula and superior whey protein supplement. Lesnar consumes a high amount of calories on a daily basis although he usually doesn’t strictly measure the amount.
  • He’ll eat a large amount of protein and add in supplements when time doesn’t allow him to eat a full meal.
  • He says “Always have some snacks before high intensity training. It will give you energy and prevent muscle catabolism. “
  • He also says that ” Create an effective meal plan according to your body; eating right is the key to have a healthy body.”

Routine 


Day 1 :- Chest / Triceps 
Day 2 :- Back /Biceps 
Day 3 :- Shoulders 
Day 4 :- Legs 
Day 5 :- Rest 
Day 6 :- Rest 
Day 7 :- Rest 



Exercises 


DAY 1 (  Chest/Triceps) 

Chest

  1. Barbell Bench Press – Medium Grip ( 6 sets of 12 reps) 

  2. Incline Dumbbell Press ( 4 sets of 10 reps) 

  3. Dumbbell Flyes ( 3 sets of 10 reps) 

  4. Cable Crossover ( 3 sets of 10 reps) 

Triceps

  1. Dips – Triceps Version ( 4 sets of 10 reps) 

  2. Triceps Pushdown ( 4 sets of 10 reps) 

  3. Lying Triceps Press ( 3 sets of 10 reps) 


DAY 2 ( Back/Biceps) 


Back

  1. Pullups (Wide-grip) ( 4 sets of 6 reps) 

  2. Pullups (Medium-grip) ( 4 sets of 6 reps) 

  3. Pullups (Narrow-grip) ( 4 sets of 6 reps) 

  4. Seated Cable Rows ( 4 sets of 6 reps) 

  5. Stiff-Legged Barbell Deadlift ( 4 sets of 6 reps) 

  6. Barbell Deadlift ( 4 sets of 6 reps) 

Biceps

  1. Preacher Curl ( 4 sets of 12 reps) 

  2. Hammer Curls ( 3 sets of 10 rep) 

  3. Incline Dumbbell Curl ( 4 sets of 6 reps) 


DAY 3 ( Shoulders) 


  1. Seated Barbell Military Press ( 4 sets of 10 reps) 

  2. Seated Dumbbell Press ( 3 sets of 10 reps) 

  3. Front Dumbbell Raise ( 3 sets of 10 reps) 

  4. Side Lateral Raise ( 3 sets of 10 reps) 

  5. Smith Machine Upright Row ( 4 sets of 6 reps) 

  6. Barbell Shrug ( 4 sets of 6 reps) 


DAY 4 ( Legs) 


  1. Leg Extensions ( 3 sets of 10 reps) 

  2. Lying Leg Curls ( 3 sets of 10 reps) 

  3. Smith Machine Squat (Narrow-stance) ( 4 sets of 6 reps) 

  4. Smith Machine Squat (Medium-stance) ( 4 sets of 6 reps) 

  5. Smith Machine Squat (Wide-stance) ( 4 sets of 6 reps) 

  6. Leg Press ( 4 sets of 6 reps) 

  7. Stiff-Legged Barbell Deadlift ( 4 sets of 6 reps )






Quote:
Success is a combination of effort, talent and hard work. There’s got to behard work and mental toughness. It’s not just one thing that gets you there it’s an accumulation of things
– Brock Lesnar

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