When I'm neck injury free, my workout starts with 10 minutes of warmup cardio on an elliptical machine. It gets the blood and sweat flowing a little bit. After that I do some rehabbing exercises for my still-torn shoulder ligament. I have to do these for the rest of my career. Now the workout begins. I vary it every other month or so, but I usually train one body part a day, twice a week, which means six days in the gym a week. Sometimes with our schedule it's tough to meet, but you try. On this workout, the only thing I train together is arms. On alternating months, I'll train two body parts together, which is a longer workout, and also means I probably won't hit the gym six times, more like four or five times in the week. I won't go into specifics because I train to maintain where I am now, not to really gain size. My body usually aches too much for that heavy lifting. I end off with some rehab exercises for my still-torn MCL (once again, for the rest of my career), and hop on the elliptical machine for 20 more minutes of cardio. I go pretty hard on my cardio. I try to stay around 225-230 strides per minute, which works up a great sweat, and that coupled with my diet and metabolism, keeps me lean. I end off with abs, which I train every day. Nothing too fancy. three sets of 20 crunches, three more sets of 20 but I hold at the top for about a two steamboat(not the wrestler), and finally three sets where I do one crunch held for 20 seconds.
That's it, folks. Like I said, ask one of the huge guys for advice if you want huge size. I've realized what works best for my body and style in the ring.
When it comes to diet I just try to watch my carbohydrate intake after about 5 or 6 p.m. I'm not super strict, I'm lucky I don't have to be. I'm not a bodybuilder. I'm a wrestler. I have my weaknesses like chocolate chip cookies and apple crisp. I corrupted Lance, who is usually extremely strict on his diet, to the occasional dessert.
Credit: Edgucation of Adam Copeland