Menu

A.J. Styles Workout Routine & Diet Plan

Sponsored

A.J. Styles

A.J. has won a significant amount of matches in his WWE career. He was only able to do so because of his constant determination to stay fit and keep his body sculpted. He flies in and out, of different places roughly 100 times a year but he makes it his priority is to first find a gym regardless of where he is. Even if he doesn’t see one in time, he never skips his work out. You have to make time for the things that you need to do, he believes. It is as simple as that.

A.J. Styles’ Workout Routine

  • He begins with warming up before proceeding to his planned five-day regime.
  • Warm is an essential part of a wrestler’s work out, and it’s not an easy bunch of light exercises.
  • A.J. spends a good half an hour or forty-five minutes warming up and his warm-up exercises include cardio, jogging, stretches and pull-ups.
  • The rest of his workout is divided into five parts focusing on one particular task each day.
  • He starts with legs, unlike most people who keep legs for the end.
  • Moving on to chest exercises, arms and then shoulders.
  • He grinds for more than hour with very little rest in between.

Day 1: Legs

  • 10 sets of Seated Calf Raises (20 reps for each set)
  • 4 sets of Standing Weightless Calf Raises : (25 reps for each set)
  • 4 sets of Standing Single-leg Curls : (25 reps for each set)
  • 5 sets of Leg Presses: (20 reps for each set)
  • 4 sets of Leg Extensions: (15 reps for each set)
  • 4 sets of Squats: (10 reps for each set)
  • 3 sets of Hack Squats: (15 reps for each set)
  • 3 sets of Single-Leg Extensions: (10 reps for each set)

Day 2: Chest

  • 5 sets of Incline Barbell Press: (20 reps for each set)
  • 3 sets of Machine Flies: (15 reps for each set)
  • 5 sets of Inclined Machine Press: (20 reps for each set)
  • 3 sets of Cable Flys: (15 reps for each set)
  • 3 sets of Bench Press: (10 reps for each set)

A.J. Styles Workout

Day 3: Arms

Sponsored
  • 3 sets of Standing Barbell Curl: (12 reps for each set)
  • 5 sets of Preacher Curls: (12 reps for each set)
  • 3 sets of Seated Dumbbell Curl: (12 reps for each set)
  • 4 sets of Standing Cable Curl: (12 reps for each set)
  • 3 sets of Overhead Cambered Extension: (20 reps for each set)
  • 3 sets of Rope Press Downs: (20 reps for each set)
  • 3 sets of Single-arm Cable Press Downs: (10 reps for each set)
  • 6 sets of Lying Triceps Extension : (15 reps for each set)
  • 3 sets of Seated BB Extension: (20 reps for each set)

Day 4: Shoulders

  • 5 sets of Rear Delt machine Flys: (20 reps for each set)
  • 3 sets of Dumbbell Laterals: (12 reps for each set)
  • 5 sets of Machine Overhead Press: (20 reps for each set)
  • 5 sets of Machine Side Laterals: (20 reps for each set)
  • 3 sets of Seated Military: (10 reps for each set)
  • 5 sets of Machine Side Laterals: (20 reps for each set)
  • 3 sets of Standing Barbell Press: (10 reps for each set)

Day 5: Strength

  • 5 sets of Lat Pull Downs: (20 reps for each set)
  • 5 sets of Shrugs: (20 reps for each set)
  • 12 sets of Bent Barbell Rows: (20 reps for each set)
  • 4 sets of Pull-ups: (20 reps for each set)
  • 12 sets of Arm Dumbbell Rows: (20 reps for each set)
  • 8 sets of Deadlifts: (15 reps for each set)
  • 4 sets of High Rows: (20 reps for each set)

Abs Exercises

  • 5 sets od Bicycle Crunches: (20-25 reps for each set)
  • 5 sets of Leg Raise: (15-20 reps for each set)
  • 4 sets of Plank: (20 reps for each set)
  • 5 sets of Dumbbell Front Squat: (20 reps for each set)
  • 4 sets of Side Crunch: (10-15 reps for each set)
  • 3 sets of Reverse Crunch: (10-15 reps for each set)

A.J.

A.J. Styles’ Diet Plan

Since A.J. travels a lot, it is difficult for him to keep track of healthy foods. Also, there aren’t many healthy food options available most of the time. But still, he tries to avoid junk as much as possible and feed his body with sufficient nutrition, especially the protein which majorly comes from chicken and steak. When he’s out and really hungry, Styles will enjoy an occasional sandwich from Subway as it is the only kind of healthy food items available. He tries to keep his meals balanced with the appropriate amount of carbohydrates, proteins, and minerals and never compromises with the nutrition he should get. He does not avoid fats too much, but yes, he burns what he eats.

------ -----

Leave a Reply

Your email address will not be published. Required fields are marked *