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  1. #1
    Registered User Brock_Lesnar's Avatar
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    John Cena Workout

    What do you think?

    JOHN CENA'S

    TRAINING PROGRAM



    DAY 1: Legs and Calves
    Sets Reps
    Seated calf raises 10 20-10

    Standing weightless calf raises 4 25

    Standing single-leg curls 4 20-25

    Leg presses 5 20

    Leg extensions 4 15

    Squats 4 10

    Hack squats 3 15
    superset with
    Single-leg extensions 3 10

    DAY 2: Chest

    Incline machine presses 5 20

    Incline barbell presses 5 20

    Machine flyes 3 15

    Cable flyes 3 15

    Bench presses 3 10

    DAY 3: Arms

    Preacher curls 5 12

    Standing barbell curls 3 10-12

    Seated dumbbell curls 3 10-12

    Standing cable curls 3-4 12

    Rope pressdowns 3 20
    superset with
    Single-arm cable pressdowns 3 10

    Lying triceps extensions 6 To failure

    Overhead cambered-bar extensions 3 20

    Seated barbell extensions 3 20

    Dips 4 To failure

    DAY 4: Shoulders

    Rear delt machine flyes 5 20

    Machine overhead presses 5 20

    Machine side lateral raises 5 20

    Seated military presses 3 10

    Dumbbell lateral raises 3 12

    Standing barbell presses 3 10

    DAY 5: Back

    Lat pulldowns 5 20

    Bent barbell rows 5 12-20

    One-arm dumbbell rows 5 12-20

    Deadlifts 4 8-15

    High rows 4 20

    Pullups 4 To failure

    Shrugs 5 20

    NOTE: Cena does one set of 60 crunches for abs at the end of each
    workout.
    Last edited by Brock_Lesnar; 03-26-2007 at 12:19 PM.
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  2. #2
    Training Hard Andalite's Avatar
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    isnt he on roids? does it even matter???
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  3. #3
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    Originally Posted by Brock_Lesnar View Post
    What do you think?
    I think it works great...


























    for John Cena. Maybe for you, too. Not sure.
    Aspiring Defensive POY
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  4. #4
    Training Hard Andalite's Avatar
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    ^^^ LOL @ Lencho
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  5. #5
    Registered User Chrisss8's Avatar
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    im waiting for everyone to swarm the boards with their 13" guns screaming about how preacher curls are worthless and he is overtraining and shouldn't be gaining muscle
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  6. #6
    Registered User Lencho's Avatar
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    Exclamation

    Originally Posted by Chrisss8 View Post
    im waiting for everyone to swarm the boards with their 13" guns screaming about how preacher curls are worthless and he is overtraining and shouldn't be gaining muscle
    Preacher curls are worthless and he is overtraining and shouldn't be gaining muscle!
    Aspiring Defensive POY
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  7. #7
    Registered User Minz19's Avatar
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    Is that really his workout routine? Where did you get it from?
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  8. #8
    Registered User Lencho's Avatar
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    Originally Posted by Minz19 View Post
    Is that really his workout routine? Where did you get it from?

    I believe he was on the cover of some mag this month.
    Aspiring Defensive POY
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  9. #9
    ......meh USMARINE8152's Avatar
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    OMG thats the best routine ever...sticky this 5 stars...I gonna start it today!!

    No honestly looks like everyother 5 day split.
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  10. #10
    Registered User arthurcc's Avatar
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    Wow that seems like a really good workout routine!! I am going to try it next week.

    Good post by the way
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  11. #11
    Banned Lion Heart's Avatar
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    In another mag not too long before the above article came out he's doing an upper/lower split. So it's hard to tell what his real training is and is not.
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  12. #12
    Registered User arthurcc's Avatar
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    I just recently saw this article and i was wondering if anyone can tell me how long this workout should take? I takes me about 1.5- 1.7 hours per day. Does that how long it should take or should it take longer?
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  13. #13
    Registered User Montaya's Avatar
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    Originally Posted by Brock_Lesnar View Post
    What do you think?

    JOHN CENA'S

    TRAINING PROGRAM


    workout.
    Do you or anyone know the rest period is between each of the exercises in John Cena's routine, or what they should be?
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  14. #14
    In progress.... liftingbuddy1's Avatar
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    Originally Posted by Lion Heart View Post
    In another mag not too long before the above article came out he's doing an upper/lower split. So it's hard to tell what his real training is and is not.
    x2. I read that it was Upper/Lower as well.

    Mike
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  15. #15
    Freestyle Bodybuilder bigcityboy's Avatar
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    I dont get it?

    Where did You get this info?
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  16. #16
    Fasting Intermittently dj_tiesto's Avatar
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    i am sure it works great for John Cena if he actually follows it. But his needs, goals, organism, response and adaptation patterns are most likely dissimilar to <insert name of the noob who found the revolutiuonary routine in the muscle mag>. Nobody will give one a better advice on how to design a goal-specific routine that works like magic than one's own body. Read, learn, try, review the results, repeat.
    "There's no abracadabra, wave a magic wand, get the results you're looking for. Harry Potter isn't going to take off his invisibility cloak and give you a potion that Professor Snape whipped up that will make you buff in 60 seconds or your money back. You've got to work your ass off" - VikingMan

    Dogmatic, highly-specific training, and nutrition protocols are unnecessary and can negatively effect motivation.
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  17. #17
    Registered User abefroman35's Avatar
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    Preacher curls are worthless and he is overtraining and shouldn't be gaining muscle! And I know because I have 13 1/2" arms. So yeah I know.
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  18. #18
    Registered User Tridelrex's Avatar
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    Angry Why?

    He shouldnt be gaining muscle because he is overtraining, I know because I tried this routine also and have 12" arms.
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  19. #19
    Registered User hsilverbullet's Avatar
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    Am I correct in saying, that JC training is more for an advanced lifter. Where as it's a bit hectic for a newb?

    There is just so much conflicting propaganda and noobs end up as confused as a chameleon on a smarties box.

    I would be interested to know what JC did when he started working out
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  20. #20
    Gotta Have Muscle barraganap's Avatar
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    Oh, this workout routine works GREAT if you combine it with a couple shots in the arse a week to keep those roiling testosterone levels at their highest.

    These workouts would take nearly 2 hours for the regular person to complete and no one should be working out for more than an hour a day if your 100% natural (natural testosterone peaks at about 45 to 60 minutes of working out and drops DRAMATICALLY after that).
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  21. #21
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    Why would you care about someone elses workout. It's obvious that works for him but whos to say it will work the same for anyone else. You need to build your own routine with trial and error and find what works best for you.
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  22. #22
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    Originally Posted by Chrisss8 View Post
    im waiting for everyone to swarm the boards with their 13" guns screaming about how preacher curls are worthless and he is overtraining and shouldn't be gaining muscle
    great post reps!
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  23. #23
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    Originally Posted by barraganap View Post
    Oh, this workout routine works GREAT if you combine it with a couple shots in the arse a week to keep those roiling testosterone levels at their highest.

    These workouts would take nearly 2 hours for the regular person to complete and no one should be working out for more than an hour a day if your 100% natural (natural testosterone peaks at about 45 to 60 minutes of working out and drops DRAMATICALLY after that).
    weight lifting is catabolic all together.. unless you keep it anabolic with the milos shake !!!!!!!!!!!!!!!!! hehe
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  24. #24
    Gotta Have Muscle barraganap's Avatar
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    Oh I could care less what someone else's workout is. I have a routine I put together for myself and it's working much better than any of the pre-made or copied routines I've tried before. If this particular routine works for JC, then so be it. He's found a system that works for him and more power to him.

    Each individual has to find what works for them and then run with it, adjusting as you go.
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  25. #25
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    Basically, to each is own.... as long as your doing the forms correctly
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    FML! 10ThousandFists's Avatar
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    Good job dave man. Going to start it last week.

    kbye
    No drug talk allowed
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    what do yall mean he shouldnt be gaining muscle he is doing to much, i do the same if not more volume
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    Originally Posted by gangsta1087 View Post
    what do yall mean he shouldnt be gaining muscle he is doing to much, i do the same if not more volume
    Oh, Jesus.
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    Originally Posted by Mozelstein View Post
    Oh, Jesus.
    Jesus doesn't come here anymore because he got tired of answering the same stupid freaking questions over and over.
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    Registered User jmusclehead's Avatar
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    Lightbulb

    Originally Posted by Brock_Lesnar View Post
    What do you think?

    JOHN CENA'S

    TRAINING PROGRAM



    DAY 1: Legs and Calves
    Sets Reps
    Seated calf raises 10 20-10

    Standing weightless calf raises 4 25

    Standing single-leg curls 4 20-25

    Leg presses 5 20

    Leg extensions 4 15

    Squats 4 10

    Hack squats 3 15
    superset with
    Single-leg extensions 3 10

    DAY 2: Chest

    Incline machine presses 5 20

    Incline barbell presses 5 20

    Machine flyes 3 15

    Cable flyes 3 15

    Bench presses 3 10

    DAY 3: Arms

    Preacher curls 5 12

    Standing barbell curls 3 10-12

    Seated dumbbell curls 3 10-12

    Standing cable curls 3-4 12

    Rope pressdowns 3 20
    superset with
    Single-arm cable pressdowns 3 10

    Lying triceps extensions 6 To failure

    Overhead cambered-bar extensions 3 20

    Seated barbell extensions 3 20

    Dips 4 To failure

    DAY 4: Shoulders

    Rear delt machine flyes 5 20

    Machine overhead presses 5 20

    Machine side lateral raises 5 20

    Seated military presses 3 10

    Dumbbell lateral raises 3 12

    Standing barbell presses 3 10

    DAY 5: Back

    Lat pulldowns 5 20

    Bent barbell rows 5 12-20

    One-arm dumbbell rows 5 12-20

    Deadlifts 4 8-15

    High rows 4 20

    Pullups 4 To failure

    Shrugs 5 20

    NOTE: Cena does one set of 60 crunches for abs at the end of each
    workout.
    Probably over 80% of pro wrestlers are on roids and other growth hormone supplements. He would get big doing any routine. I think I heard that over 60 wrestlers have died over the last 7-10 years and most have been linked back to roids. Get a routine that you like and work hard at increasing the poundages.
    Last edited by jmusclehead; 08-22-2007 at 09:48 AM.
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