John Cena:

John Felix Anthony Cena also known as “John Cena” is an American actor and professional wrestler. In very leaa time he achieve huge fame and become WWE superstar. He is also well known for his big and huge muscles and also for his strength (he lifted 500lbs Big Show on his shouders…wow). He got very postive attitude and he loves to workout daily to gain muscles and strenght. Except his muscular body he also got amazing acting skills. His workout routine is given below :).

Height: 6′ 1″

Weight: 240 pounds

John Cena Workout:

He started training in his early age. To become wrestler is always his first dream, he become actor becouse he got amazing body and lots of fans also. His workout is divided in three parts upper body workouts, lower body workouts and cardio exercises. He loves to lift heavy weights becouse lifting heavy weights always helps in gaining huge muscles.

 

 

 

 

 

 

Workout Routine:

Monday: Legs and Calves

  • Seated calf raises: 10 sets x 20reps
  • Standing weightless calf raises: 4 sets x 25reps
  • Standing single legs curls: 4 sets x 25reps
  • Leg presses: 5 sets x 20reps
  • Leg extension: 4 sets x 15reps
  • Squats: 4 sets x 10reps
  • Hack squats: 3 sets x 15reps
  • Single leg extension: 3 sets x 10reps

Tuesday: Chest

  • Incline dumbbell fly: 5 sets x 20reps
  • Incline barbell press: 5 sets x 20reps
  • Decline barbell press: 3 sets x 15reps
  • Cable flies: 3 sets x 15reps
  • Bench press: 3 sets x 10 reps

Wednesday: Arms

  • Preacher curls: 5 sets x 12reps
  • Standing barbell curls: 3 sets x 12reps
  • Seated dumbbell curls: 3 sets x 12reps
  • Standing cable curl: 3 sets x 12reps
  • Rope press down: 3 sets x 20reps
  • Overhead cambered extension: 3 sets x 20reps
  • Seated barbell extension: 3 sets x 20reps
  • Dips: 4 sets x 10reps

Thursday: Shoulders

  • Rear lateral raises: 5 sets x 20reps
  • Overhead press: 5 sets x 20reps
  • Side laterals: 5 sets x 20reps
  • Seated military press: 3 sets x 10reps
  • Dumbbell laterals: 3 sets x 12reps
  • Standing barbell press: 3 sets x 10reps

Friday: Back

  • Lat pull downs: 5 sets x 20reps
  • Bent barbell rows: 5 sets x 15reps
  • 1 arm dumbbell rows: 5 sets x 15reps
  • Deadlifts: 4 sets x 12reps
  • Pullups: 4 sets x 12reps
  • Shrugs: 5 sets x 20reps

 

Also See: John Cena Diet

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4 Responses to John Cena Workout Video

  1. Faghri says:

    30 pounds is way too much in that short of time. The seasft loss is 2 pounds per week. If you are nursing I dont suggest trying any type of diet until that is over for you would need all calories for producing milk. If you are not nursing, try to eat less and excercise more. Weightloss will be happen if our intake is less and our workouts are more, but not to expect a 30 pound loss safely in that short of time. Maybe 15 pounds to be more realistic in a month and half which is about 6 weeks x 2 pounds a week.

  2. Paul ?omoac? says:

    tare esti Jonh Cena

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