John Cena Workout Routine

John Cena is an American professional wrestler, rapper, actor and reality television show host signed to WWE.Cena started training to become a professional wrestler in 1999 at Ultimate Pro Wrestling’s (UPW) California-based “Ultimate University” operated by Rick Bassman.
John Cena was not very physically strong during his school days. His weight was just 120 pounds, when he was in high school. John started bodybuilding at the age of 18 years. Later, he entered some shows which were related to bodybuilding. He gained name and reputation and finally entered WWE as a professional wrestler and bodybuilder.
Cena has won 24 championships, with 15 reigns as a world champion (12 times as WWE Champion/WWE World Heavyweight Champion and three times as World Heavyweight Champion), five reigns as United States Champion and four reigns as world tag team champion (two World Tag Team and two WWE Tag Team).
His workout routine will be helping you to build muscle mass and volume and this will be really helpful for athletes who are opting out of the competition this season.



BIO-DATA 

John Cena with his partner Nikki Bella  


  • Born Name — John Felix Anthony Cena 
  • Nicknames — The Champ, Chain Gang, Prototype, Super Cena
  • Ring name — John Cena, Juan Cena, The Prototype
  • Born — April 23, 1977 
  • Birth Place — West Newbury, Massachusetts, United States
  • Residence — Tampa, Florida, United States
  • Occupation — Professional wrestler, actor, hip-hop artist
  • Education — Springfield College
  • Net worth — US$35 million
  • Spouse — Elizabeth Huberdeau (married -2009 | divorced -2012)
  • Partner — Nikki Bella
  • Father Name — John Cena Sr
  • Mother Name — Carol Cena
  • Siblings — Matt Cena, Steve Cena, Sean Cena, Dan Cena
  • Trained by — Ultimate Pro Wrestling[6]Ohio Valley Wrestling
  • Zodiac Sign — Taurus
  • Car Collection — 1971 Ford Torino GT, 1970 Mercury Cougar Eliminator, 1970 Pontiac GTO Judge, 1966 Dodge Charger  1970 Plymouth Superbird and many more 

BODY MEASUREMENT 

  • Height — 6′ 1″ (1.85 m)
  • Weight — 114 kg (251 lb)
  • Chest Size — 50 inches (127 cm)
  • Arms / Biceps Size — 20 inches (50.8 cm)
  • Waist Size — 36 inches (91 cm)
  • Shoe Size — 9 (US)
  • Eye Color — Blue
  • Hair Color — Light brown

WRESTLING MOVES

  1. Attitude Adjustment or FU
  2. Spin-out powerbomb
  3. Five Knuckle Shuffle
  4. STF

DIET




John Cena takes a protein rich diet. The diet plan of John Cena is well balanced and provides him all the necessary carbohydrates, minerals, vitamins and proteins that are essential for the growth and maintenance of the body.

Meal 1 (Breakfast
  • Oatmeal with applesauce and raisins
  • 2 whole eggs and 6 egg whites
Meal 2 (Gym Supplement
  • Protein bar (After breakfast) 
Meal 3 (Lunch
  • Brown rice with vegetables
  • 2 chicken breasts
Meal 4 (Snacks
  • Whole wheat pita bread with tuna
Meal 5 (Evening
  • Banana
  • Whey protein shake
Meal 6 (Dinner
  • Pasta or brown rice
  • Vegetables
  • Salad with chicken or fish
Meal 7 (Supplement
  • Low fat cottage cheese along with a casein protein shake

ROUTINE



Day 1 – Legs / Calves 
Day 2 – Chest 
Day 3 – Arms 
Day 4 – Shoulders 
Day 5 – Back 
Day 6 and 7 – Rest 

NOTE :- John Cena performs 1 set of 60 reps Crunches every training day at the end.


EXERCISES 

Day 1 (Legs / Calves) 

  1. Seated Calf Raise (10 sets of 10-20 reps) 

  2. Standing Bodyweight Calf Raise (4 sets of 25 reps) 

  3. Standing Single Leg Curl (4 sets of 20-25 reps) 

  4. Leg Press (5 sets of 20 reps) 

  5. Leg Extension (4 sets of 15 reps) 

  6. Squat (4 sets of 10 reps) 

  7. Hack Squat (Super set with next exercise) (3 sets of 15 reps) 

  8. Single Leg Extension (3 sets of 10 reps) 


Day 2 (Chest)

  1. Incline Machine Press (3-4 sets of 20) 

  2. Incline Bench Press (3-4 sets of 20 reps) 

  3. Pec Dec (3-4 sets of 15 reps) 

  4. Cable Crossovers (3-4 sets of 15 reps) 

  5. Bench Press (3 sets of 10 reps) 


Day 3 (Arms)

  1. Preacher Curl (5 sets of 12 reps)

     

  2. Standing Barbell Curl (3 sets of 10-12 reps) 

  3. Seated Dumbbell Curl (3 sets of 10-12 reps) 

  4. Standing Cable Curl (3 sets of 12 reps) 

  5. Rope Pressdown (Superset with next exercise) (3 sets of 20 reps) 

  6. Single Arm Cable Pressdown (3 sets of 10 reps) 

  7. Lying Tricep Extension (6 sets to failure) 

  8. Overhead EZ Bar Extension (3 sets of 20 reps) 

  9. Seated Barbell Tricep Extension (3 sets of 20 reps) 

  10. Tricep Dip (4 sets to failure) 


Day 4 (Shoulders) 

  1. Rear Delt Machine Flyes (5 sets of 20 reps) 

  2. Machine Overhead Press (5 sets of 20 reps) 

  3. Machine Lateral Raise (5 sets of 20 reps) 

  4. Seated Overhead Press (3 sets of 10 reps) 

  5. Dumbbell Lateral Raise (3 sets of 12 reps) 

  6. Military Press (3 sets of 10 reps) 


Day 5 (Back) 

  1. Lat Pull Down (5 sets of 20 reps) 

  2. Barbell Row (5 sets of 12-20 reps) 

  3. One Arm Dumbbell Row (5 sets of 12-20 reps) 

  4. Deadlift (4 sets of 8-15 reps) 

  5. High Pulls (4 sets of 20 reps) 

  6. Pull Up (4 sets to failure) 

  7. Barbell Shrug (5 sets of 20 reps) 


Abs Workout (Every training day at the end)

  1. Crunches (1 set of 60 reps every training day at the end)



JOHN CENA FULL WORKOUT ROUTINE








Quote 
If you want some, come get some!
– John Cena 

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