John Cena Workout

[Brock_Lesnar]

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.

[Andalite]

isnt he on roids? does it even matter???

[Lencho]

What do you think?

I think it works great...


























for John Cena. Maybe for you, too. Not sure.

[Andalite]

^^^ LOL @ Lencho

[Chrisss8]

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

[Lencho]

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!

[Minz19]

Is that really his workout routine? Where did you get it from?

[Lencho]

Is that really his workout routine? Where did you get it from?

I believe he was on the cover of some mag this month.

[USMARINE8152]

OMG thats the best routine ever...sticky this 5 stars...I gonna start it today!!

No honestly looks like everyother 5 day split.

[arthurcc]

Wow that seems like a really good workout routine!! I am going to try it next week.

Good post by the way

[Lion Heart]

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.

[arthurcc]

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?

[Montaya]

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?

[liftingbuddy1]

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

[bigcityboy]

Where did You get this info?

[dj_tiesto]

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.

[abefroman35]

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.

[Tridelrex]

He shouldnt be gaining muscle because he is overtraining, I know because I tried this routine also and have 12" arms.

[hsilverbullet]

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

[barraganap]

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).

[BuffMedic]

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.

[latrell]

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!

[latrell]

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

[barraganap]

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.

[marquisekb8]

Basically, to each is own.... as long as your doing the forms correctly

[10ThousandFists]

Good job dave man. Going to start it last week.

kbye

[gangsta1087]

what do yall mean he shouldnt be gaining muscle he is doing to much, i do the same if not more volume

[TexAss]

what do yall mean he shouldnt be gaining muscle he is doing to much, i do the same if not more volume

Oh, Jesus.

[Andrew.Cook]

Oh, Jesus.

Jesus doesn't come here anymore because he got tired of answering the same stupid freaking questions over and over.

[jmusclehead]

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.