WWE superstar John Cena is well known for his huge muscles and strength,which was on display when he lifted the 500 lbs Big Show on his shoulders and gave him an Attitude Adjustment. John Cena tells us about his workout routine,and the never-say-die attitude that gets him to the gym every day.
John Cena was a skinny kid,and he started to train when he was 15 yrs old.Standing at 6’1″,245lbs,it is very hard to imagine.John Cena divided his bodybuilding workouts into three sections-upper body workouts,lower body workouts and cardio. These workouts stretched for 5 days,with 1 day for cardio and 1 day off.
JOHN CENA’S WORKOUT SCHEDULE:
Monday:Legs and Calves:-
- Seated calf raises: 10sets x 10-20reps
- Standing weightless calf raises: 4sets x 25reps
- Standing single-leg curls: 4sets x 20-25reps
- Leg presses: 5sets x 20reps
- Leg extension: 4sets x 15reps
- Squats: 4sets x 10reps
- Hack squats: 3sets x 15reps
- Single-leg extension (superset): 3sets x 10reps
- Incline machine press: 5sets x 20reps
- Incline barbell press: 5sets x 20reps
- Machine flies: 3sets x 15reps
- Cable flies: 3sets x 15reps
- Bench press: 3sets x 10reps {Cena can bench 400lbs}
- Preacher curls: 5sets x 12reps
- Standing barbell curl: 3sets x 10-12reps
- Seated dumbbell curl: 3sets x 10-12reps
- Standing cable curl: 3-4sets x 12reps
- Rope press downs: 3sets x 20reps
- Single-arm cable pressdowns (superset): 3sets x 10reps
- Lying tricep extensions: 6sets x failure
- Overhead cambered extension: 3sets x 20reps
- Seated barbell extension: 3sets x 20reps
- Dips: 4sets x failure
Thursday: Shoulders:-
- Rear delt machine flies: 5sets x 20reps
- Machine overhead press: 5sets x 20reps
- Machine side laterals: 5sets x 20reps
- Seated military: 3sets x 10reps
- Dumbell laterals: 3sets x 12reps
- Standing barbell press: 3sets x 10reps
- Lat pull downs: 5 x 20reps
- Bent barbell rows: 5sets x 12-20reps
- 1-arm dumbell rows: 5sets x 12-20reps
- Deadlifts: 4sets x 8-15reps
- High rows: 4sets x 20reps
- Pullups: 4sets x failure
- Shrugs: 5sets x 20reps
