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.
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Thread: John Cena Workout
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03-26-2007, 12:09 PM #1
John Cena Workout
Last edited by Brock_Lesnar; 03-26-2007 at 12:19 PM.
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03-26-2007, 12:38 PM #2
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03-26-2007, 12:51 PM #3
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03-26-2007, 12:56 PM #4
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03-27-2007, 10:43 AM #5
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03-27-2007, 11:24 AM #6
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03-27-2007, 03:09 PM #7
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03-27-2007, 03:11 PM #8
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03-27-2007, 03:15 PM #9
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03-27-2007, 07:04 PM #10
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03-27-2007, 07:09 PM #11
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04-30-2007, 06:40 PM #12
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08-14-2007, 08:25 PM #13
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08-14-2007, 08:32 PM #14
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08-14-2007, 08:46 PM #15
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08-14-2007, 09:08 PM #16
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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08-14-2007, 10:37 PM #17
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08-14-2007, 11:53 PM #18
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08-15-2007, 12:33 AM #19
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08-19-2007, 09:16 PM #20
- Join Date: Feb 2007
- Location: Tampa, Florida, United States
- Age: 40
- Posts: 76
- Rep Power: 273
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).100% Dedicated
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"Peace: a condition attained through decisive employment of superior firepower."
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08-19-2007, 09:31 PM #21
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08-19-2007, 10:33 PM #22
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08-19-2007, 10:37 PM #23
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08-19-2007, 10:51 PM #24
- Join Date: Feb 2007
- Location: Tampa, Florida, United States
- Age: 40
- Posts: 76
- Rep Power: 273
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.100% Dedicated
DAA Pure
Formadrol XT
L-Glutamine
Milk Thistle
Multi-V
"Peace: a condition attained through decisive employment of superior firepower."
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08-20-2007, 11:36 AM #25
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08-20-2007, 11:55 AM #26
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08-20-2007, 12:38 PM #27
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08-20-2007, 12:42 PM #28
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08-20-2007, 01:20 PM #29
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08-21-2007, 11:02 AM #30
- Join Date: Jul 2006
- Location: Montgomery Village, Maryland, United States
- Age: 66
- Posts: 1,166
- Rep Power: 245
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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