The New WWE World Champion Roman Reigns is sharing his biceps routine as he continues to carry the wrestling world.
Fresh off a WrestleMania world title victory, Roman Reigns is giving fans a look at the kind of training that keeps him at the top of sports entertainment.
The “Tribal Chief” isn’t just maintaining a championship physique, he’s refining it. And his latest arm workout shows exactly how he gets it done: controlled reps, targeted volume, and a focus on muscle contraction over ego lifting.
| Full Name: Roman Reigns | ||
| Weight | Height | Date of Birth |
| 265 lbs | 6’3 | May 25th, 1985 |
| Accomplishments | Era | Birthplace |
| 7-time WWE World Champion | 2010s-Today | Pensacola, FL |
Reigns, a leukemia survivor and father of two, has long emphasized that shift in mindset.
“When I got into wrestling… focusing on squeezing, contracting and controlling my muscles,” he told Muscle & Fitness, highlighting the transition from pure strength to precision training.
That philosophy lines up directly with his commitment to the Y3T training system, developed by Neil Hill, a program built around pushing muscles to fatigue through varied rep ranges and intensity.
Roman Reigns’ Arm Workout: Key Biceps Movements
- EZ-bar curl: performed for high volume, including multiple 15-rep sets with varied grip positioning to fully tax the biceps
- Incline dumbbell biceps curl: executed as an extended drop set, emphasizing stretch and burn across a long range of motion
- Dumbbell hammer curl: lower rep range, heavier focus, targeting the brachialis and adding thickness to the arms
The structure is deceptively simple, but the intensity is not. One movement calls for six total sets of 15 reps, while another incorporates drop sets in a single extended set, pushing the muscle past standard fatigue thresholds.
That’s classic Y3T influence: different stimuli, same goal: complete muscle exhaustion.
Reigns has echoed that philosophy in his training approach, emphasizing effort over numbers.
“It’s less about moving the bar… and more about feeling everything,” he explained.
WrestleMania Prep Took It Even Further
Leading into WrestleMania, Reigns reportedly took things to another level with three-a-day training sessions, stacking weight training, conditioning, and in-ring work into a single day.
It’s the kind of workload that allowed the “OTC” to endure a punishing, 33-plus-minute marathon battle to take the World Championship off CM Punk last weekend in Las Vegas.
More Than Just Physique
What separates this routine isn’t just the structure, it’s the context behind it.
Reigns has battled leukemia twice and returned to the top of WWE. He balances life as a global superstar while raising a family. And still, his training reflects someone pushing forward.
That shows up in the details, in the control of each rep, in the willingness to embrace fatigue, and in the consistency required to stay at the top.
Because for Roman Reigns, looking like a champion isn’t optional.
It’s part of the responsibility.
Arms Like the Tribal Chief
To recap the full arm session, Roman Reigns keeps it simple and effective:
• EZ-bar curls: 4 sets of 10–12 reps
• Incline dumbbell curls: 3–4 sets of 10–12 reps
• Dumbbell hammer curls: 3–4 sets of 12–15 reps
It’s a straightforward, high-volume finisher built around control, consistency, and fully squeezing each rep.
*Featured image via Instagram @romanreigns and @wwe
