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WWE Superstar: Roman Reigns Arms Workout Routine

Find out how 'The Big Dog' gets his huge biceps.

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Roman Reigns standing in the ring at a WWE Reunion
Amanda Suarez
Roman Reigns standing in the ring at a WWE Reunion
Amanda Suarez

While the outcome of their matches might be scripted there’s certainly nothing “fake” about WWE wrestlers’ physiques. Their workouts are just as intense as any athlete out there.

If you’re looking for Superstar-caliber biceps then look no further than “The Big Dog” Roman Reigns. The four-time world champion and two-time Leukemia survivor has some of the most impressive guns in the business, but they weren’t always like that.

Reigns worked hard to get the physique he’s brought to the squared circle in recent years.

“When I got into wrestling I began doing more bodybuilding workouts, focusing on squeezing, contracting and controlling my muscles,” Roman tells Muscle & Fitness. “In the ring we have to control our movements — you don’t want to kill anybody out there. You want to be in control. When I was playing football, I wanted to be the most explosive guy, the best, strongest, and most capable athlete on the field.

“So now when I train, it’s less about moving the bar and hitting numbers and more about feeling the movement of the bar, feeling everything that I’m doing. It’s weird but at 34 years old, I’m still learning how to connect with my body.”

Reigns uses strict bodybuilding movements to build strength and size. Want bi’s like Roman’s? Try this proven arm routine from seven-time 212 Olympia champ Flex Lewis.

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Routine

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Roman Reigns Arms Workout Routine

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

EZ-Bar Curl

Equipment
EZ-Bar
Sets
6
Reps
15
Rest
--
Alternate 3 consecutive 15-reps sets with ascending weights using an arrow grip with 3 consecutive 15 reps sets with ascending weights using a wide grip.
Equipment
Bench, Dumbbells
Sets
1
Reps
30
Rest
--
One set of 3 dropsets, each consisting of 10-12 reps
Exercise 3 of 3

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
--
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