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Vince McMahon’s Back to Business Workout

The WWE chairman keeps a jacked back with giant sets and little rest.

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  • 90 minutes

  • 9

  • Yes

vince-mcmahon-main-back-split
M+F Magazine
vince-mcmahon-main-back-split
M+F Magazine

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).

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“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.

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Routine

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Giant Set 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
3
Reps
15, 12, 10
Rest
--
*Do one set, then move on to 1B. Rest at the end of 1C.
Exercise 3 of 9

Dumbbell Shrug

Equipment
Dumbbells
Sets
3
Reps
15, 12, 10
Rest
30 sec
*When finished resting, return to 1A.

Giant Set 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 9

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
15, 12, 10
Rest
--
*Do one set, then move on to 2B. Rest at the end of 2C.
Equipment
Adjustable Cable Machine, Bench, Straight Bar Attachment
Sets
3
Reps
15, 12, 10
Rest
--
*Do one set, then move on to 2C. Rest at the end of 2C.
Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
3
Reps
15, 12, 10
Rest
30 sec
*When finished resting, return to 2A.

Giant Set 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 9

One-Arm Lat Pulldown

Equipment
Sets
3
Reps
15, 12, 10
Rest
--
*Do one set, then move on to 3C. Rest at the end of 3C.
Exercise 9 of 9

One-Arm Barbell Row

Equipment
Sets
3
Reps
15, 12, 10
Rest
30 sec
*When finished resting, return to 3A.
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