Last Updated on Mar 18, 2022
Not everybody knows that John Cena, once was very lean and skinny. He used to weigh just 120 pounds during his school days and was not very strong physically. Now that he is very muscular, it is only because of the heavy gymming which he started at the age of 18.
John started workout and body building when he was teen and it was due to his efforts that he is world popular now. After he started vigorous workout in the gym, he joined some shows related to body building. Later, when he became somewhat popular, he joined WWE as professional wrestler and body builder.
John Cena Workout Routine Explained
It is essentially important for John Cena to do different workouts on different days to have the all round development of his body and he never compromises with it. Only Serious Bodybuilders do vigorous workout and John Cena seems to be one among them. John Cena does different workout, 5 days a week under the supervision of his coach who is also his friend, Robert Maclntyre, in the modern day Gym where he has all types of facilities, equipment etc to make sure he does not get deprived of any god opportunity ahead.
Robert helps John basically on two aspects.One is to make sure that he maintains and develop his aesthetic muscleswhile the other isto develop resistance to injury. Robert also makes sure that John not only does varieties of exercises but also perform them better.
Day 1 Comprises of Back
5 sets having 20 reps each withLat Pull Downs
5 sets having 20 reps each with Shrugs
5 to 12 sets having 20 reps each with Bent Barbell Rows
4 sets of Pull-ups
5 to 12 sets having 20 reps each with Arm Dumbbell Rows
4 to 8 sets of 15 reps each with Deadlifts
4 to 8 sets of 15 reps High Rows
Day 2 Comprises of Legs and Calves
10 sets containing 10 to 20 reps of Seated Calf Raises
5 sets containing 25reps of Standing Weightless Calf Raises
4 sets containing 20 to 25 reps of Standing Single-leg Curls
5 sets containing 20 reps of Leg Presses
4 sets containing 15 reps of Leg Extensions
4 sets containing 10reps of Squats
3 sets containing 15 reps of Hack Squats
3 sets containing 10reps of Single-Leg Extensions
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Day 3 Comprises ofChest
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3-4 sets of Incline Bench Press with 20 reps
3-4 sets of Pec Dec with 15 reps
3-4 sets of Cable Crossovers with 15 reps
3 sets of Bench Press with 10 reps
Day 4 Comprises of Arms
3 sets, 10 to 12 reps ofStanding Barbell Curl
5 sets, 12 reps ofPreacher Curls
3 sets, 10 to 12 reps ofSeated Dumbbell Curl
3-4 sets, 12 reps ofStanding Cable Curl
3 sets, 20 reps ofOverhead Cambered Extension
3 sets, 20 reps ofRope Press Downs
3 sets, 10 reps ofSingle-arm Cable Press Downs
6 sets ofLying Triceps Extension
3 sets, 20 reps ofSeated BB Extension
Day 5 Comprises of Shoulders
Rear Delt machine Flyes with 5 sets, 2o reps
Dumbbell Laterals with 3 sets, 12 reps
Machine Overhead Press with 5 sets, 20 reps
Machine Side Laterals with 5 sets, 20 reps
Seated Military with 3 sets, 10 reps
Machine Side Laterals with 5 sets, 20 reps
Standing Barbell Press with 3 sets, 10 reps
This is not complete yet. Cena also performs 60 crunches every day after the workout session and it was due to this plan only, he gained more than 24 pounds in less than 6 months. Many of his followers and fans follow his workout routine and take the benefit.
John Cena Fitness Diet Explained
John Cena makes sure that his diet consists of all types of Proteins, Vitamins, Minerals etc so that he remains fit all the time. Most of the time he consumes protein rich diet. He eats all sorts of vegetables, cereals and fruits to full fill his daily diet requirements which are essential for the body growth. Below, we have listed down John Cena’s Daily Diet Chart so that you can have idea, what you need to follow for your body to be like John Cena.
John Cena’s Breakfast
2 whole eggs, 6 egg whites and oatmeal with applesauce and raisins along with Protein Bar as Gym Supplement.
John Cena’s Lunch
2 chicken breasts along with brown rice and vegetables
John Cena’s Evening Snacks
Whey protein shake and banana , Tuna Fish with whole wheat pita bread
John Cena’s Supplements
Low fat cottage cheese along with a casein protein shake.
John Cena’s Dinner
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Pasta or brown rice, vegetables and salad with chicken/ fish.
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