Most WWE stars strive to become the strongest and biggest of all, but Dean simply works to outlast all these huge wrestlers for which he works for hours in the gym to build strength and stamina. He says, “I’m not going to throw off 27 people over the rope at one time, but I am prepared to be pounded on for 60 minutes or so“. Although, don’t let him misguide you completely as Dean is not any smaller than these wrestlers. He’s 6 feet 4 inches tall, just not as pounded as most of them.
Dean works out for five days a week but not for five consecutive days. He works out for three days straight, takes two days off and then continues his exercises for the next two days.
Dean Ambrose’s Workout Routine
Day 1: Chest
- 4 sets of Low Cable Crossovers: (15 reps for each set)
- 4 sets of Dumbbell Bench Presses: (20 reps for each set)
- 4 sets of Barbell Bench Presses: (20 reps for each set)
- 4 sets of Dumbbell Flies: (15 reps for each set)
- 4 sets of Butterfly: (25 reps for each set)
Day 2: Biceps And Triceps
- 4 sets of Barbell Curls: (20 reps for each set)
- 4 sets of Hammer Curls: (20 reps for each set)
- 4 sets of Cable Preacher Curls: (20 reps for each set)
- 4 sets of Dips Machines: (20 reps for each set)
- 4 sets of Decline EZ Bar Triceps Extensions: (20 reps for each set)
Day 3: Shoulders
- 4 sets of Kettle Bell Presses: (20 reps for each set)
- 4 sets of Arnold Dumbbell Presses: (15 reps for each set)
- 4 sets of Barbell Rear Delts Rows: (15 reps for each set)
- 5 sets of Clean and Jerks: 5 sets (15 reps for each set)
Day 4: Legs
- 5 sets of Standing Weight Calf Raises: (15 reps for each set)
- 4 sets of Hack Squats: (15 reps for each set)
- 5 sets of Leg Presses: (20 reps for each set)
- 4 sets of Squats: (15 reps for each set)
Day 5: Back
- 4 sets of Inverted Rows: (20 reps for each set)
- 4 sets of Back Extensions: (20 reps for each set)
- 4 sets of Barbell Deadlifts: (20 reps for each set)
- 4 sets of Bent Over Arm Long Bar Rows: (15 reps for each set)
Dean Ambrose’s Diet Plan
Dean is a funny guy who loves food. He takes care of what he needs to feed his body to keep him fit and energized for grinding in the gym and then for his matches. He eats food rich in protein and carbs for the same. He also takes a significant amount of salad every day along with a bowl of soup filled with green vegetables. He can’t avoid a lot of his favourite food items; he eats what he like, and he eats what is necessary and burns the extra calorie intake by the end.
