John Cena Workout Routine

Highlights about John Cena Workout Routine

  • 5 days a week workout
  • High protein diet, above 3000 calories
  • Proper rest, focus and dedication are the keys to success

Professional wrestler John Cena used this workout to add 24 pounds of muscle in 7 months.

Day 1: Legs and Calves

  • Seated calf raises 10 x 20-10
  • Standing calf raises 4 x 25 (bodyweight only)
  • Standing single leg curls 4 x 20-25
  • Leg presses 5 x 20
  • Leg ext 4 x 15
  • Squats 4 x 10
  • Hack squats 3 x 15 supersetted with single leg extensions 3 x 10

Day 2 Chest

  • Incline machine press 5 x 20
  • Incline barbell press 5 x 20
  • Machine flies 3 x 15
  • Cable flies 3 x 15
  • Bench 3 x 10

Day 3: Arms

  • Preacher curls 5 x 12
  • Standing barbell curl 3 x 10-12
  • Seated dumbbell curl 3 x 10-12
  • Standing cable curl 3-4 x 12
  • Rope pressdowns 3 x 20 supersetted with single-arm cable pressdowns 3 x 10
  • Lying tricep extension 6 x failure
  • Overhead cambered ext 3 x 20
  • Seated barbell extension 3 x 20
  • Dips 4 x failure

Day 4: Shoulders

  • Rear delt machine flies 5 x 20
  • Machine overhead press 5 x 20
  • Machine side laterals 5 x 20
  • Seated military 3 x 10
  • Dumbbell laterals 3 x 12
  • Standing barbell press 3 x 10

Day 5: Back

  • Lat pulldowns 5 x 20
  • Bent barbell rows 5 x 12-20
  • One arm dumbbell rows 5 x 12-20
  • Deadlifts 4 x 8-15
  • High rows 4 x 20
  • Pullups 4 x failure
  • Shrugs 5 x 20

 

1 Comment

  1. It’s just so exciting to see good content such as this with all the less relevant material that’s out there. After all, you can definitely tell that much time and patience with into this. Do you use content writers or do you create your own material?

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