Back Exercises

Vince McMahon's Back to Business Workout

The 69-year-old WWE chairman keeps a jacked back with giant sets and little rest.

vince-mcmahon-main-back-split
Duration 90 minutes
Exercises 9
Equipment Yes

Vince McMahon trains up to seven days a week, sometimes doing two-a-days if he knows he may miss a session due to his grueling schedule. He rotates through a split of chest, shoulders, arms, legs, and back (which is his strongest body part and favorite to train).

SEE ALSO: WWE Chief Vince McMahon Is Still Making Gains

“On the bent-over row he can do 315 for 10 reps,” says Mike Monteforte, McMahon’s trainer and workout partner. “He has unbelievable strength in his back.” After completing a body part, the two
 will then do a CrossFit-inspired workout consisting of battling rope slams, sled drags, sledgehammer swings (with a hammer named Big Jack, an allusion to the AC/DC song), and sprints. After that—yes, there’s more!—he does a circuit of ab exercises. The whole training session takes 90 minutes.

McMahon does most of his exercises as giant sets, performing them in groups of three. He’ll perform 20 to 35 warmup sets first, then do one set 
for each exercise in the group before resting. He'll do the same for all 
the other groups in the workout, then he returns to the first group to increase the weight and decrease the reps before repeating the cycle. He rests while Monteforte works and vice versa. Below is a sample back day.

Giant Set 1

Exercise 1A

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
3 sets
15, 12, 10 reps
-- rest
*Do one set, then move on to 1B. Rest at the end of 1C.

Exercise 1B

Bent-Over Barbell Row
exercise image placeholder
3 sets
15, 12, 10 reps
-- rest
*Do one set, then move on to 1C. Rest at the end of 1C.

Exercise 1C

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
3 sets
15, 12, 10 reps
30 sec rest
*When finished resting, return to 1A.

Giant Set 2

Exercise 2A

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
3 sets
15, 12, 10 reps
-- rest
*Do one set, then move on to 2B. Rest at the end of 2C.

Exercise 2B

Close-Grip Lat Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment, Bench How to
Close-Grip Lat Pulldown thumbnail
3 sets
15, 12, 10 reps
-- rest
*Do one set, then move on to 2C. Rest at the end of 2C.

Exercise 2C

Standing Cable Pullover You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Standing Cable Pullover thumbnail
3 sets
15, 12, 10 reps
30 sec rest
*When finished resting, return to 2A.

Giant Set 3

Exercise 3A

Bent-Over Barbell Row
exercise image placeholder
3 sets
15, 12, 10 reps
-- rest
*Do one set, then move on to 3B. Rest at the end of 3C.

Exercise 3B

One-Arm Lat Pulldown
exercise image placeholder
3 sets
15, 12, 10 reps
-- rest
*Do one set, then move on to 3C. Rest at the end of 3C.

Exercise 3C

One-Arm Barbell Row
exercise image placeholder
3 sets
15, 12, 10 reps
30 sec rest
*When finished resting, return to 3A.
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