Ray Rice's workout and training routine focuses on conventional exercises specifically compound movements. Some of Rice’s preferred workouts are here:

Shoulder shrugs: Rice says that doing shoulder shrugs keeps his shoulders and upper body healthy from all the hits he has to take and blocking he has to do. This is also a great exercise to work the traps and the fast twitch muscle fibers. The traps have a high distribution of fast twitch muscle fibers. These fibers have great potential to generate explosive power than their slow twitch counterparts, in addition to growing quicker.

Incline bench press: Rice believes that the incline bench press is a great exercise for maintaining a stable and healthy chest. The exercise also provides him with a stronger stiff arm to fight off blockers and to run for more yardage. Rice can do about 225 lbs. for 8 reps. This is also a great exercise to work the shoulders and anterior deltoids, working more of these muscles than the flat bench or decline bench do.

Ray Rice has one of the more impressive physiques in the NFL.  At only 5'8, he has a 
very compact body at 210 lbs, which gives him a lot of added power in his shortened frame.

For his abdominal training, Rice does a lot of cable work, specifically twisting motions that work his stabilizer muscles in his core. In addition, Rice hangs from a pull-up bar, doing workouts such as sit-ups and reach ups. This allows him to be more explosive on the field. The fact that he works his abs out with such vigor, allows him to have tremendous balance so he can get in and out of cuts quicker and absorb big hits and contact much easier with staying in line on his routes. 

The 5’8, 210 lb. running back of the Baltimore Ravens has emerged as one of the best running backs in the NFL.