John Cena Workout Plan

The John Cena workout routine will add huge amounts of muscle and strength to your body, while at the same time not an over abundance of fat. The following routine is how he went from 155lbs to 240 lbs. Using it, you’ll get great symmetry and you’ll be built like a Sherman Tank.

If that interests you and who wouldn’t it interest, then you better read on. Like the Army, Navy, Air Force and Marines go through hell in basic training to prepare for war, so will you, John Cena style.

WORKOUT DETAILS: 2 day split + cardio

Day 1: Upper body
Day 2: Lower body
Day 3: Cardio
Day 4: Upper body
Day 5: Lower body
Day 6: Cardio
Day 7: Rest

UPPER BODY: Monday, Thursday

Seated Overhead Dumbbell Extensions (Triceps)
Dips (Triceps)
Preacher Curls with Knurled Bar (Biceps)
Alternate Dumbell Curls (Biceps)
Bench Press (Chest)
Close Grip Bench Press (Chest)
Incline Dumbbell Press (Chest)
Front Chin-ups (Back)
Close Grip Chin-ups (Back)
Barbell Bent Over Row (Back)
Crunches (Abdominals) ***3 sets to failure.***

LOWER BODY: Tuesday, Friday

Glute/Ham Raise (Hamstrings)
Squat (Quadriceps)
Deadlift (Legs/Back)
Power Snatch (Full Body)
Power Clean (Full Body)

CARDIO: Wednesday, Saturday

Stationary Bike ***45 minutes at a medium pace.***

NOTES:

Use the following Set and Rep schedule for each exercise of the upper and lower body in the above John Cena Workout Routine:

Set 1: Use approximately 60% of work set weight for 10-12 reps.
Set 2: Use approximately 70% of work set weight for 6-8 reps.
Set 3: Use approximately 80% of work set weight for 3-4 reps.
Set 4: Use approximately 90% of work set weight for 1-2 reps.
Set 5: Use work set weight for 4-6 reps. *Go to failure.*


*Work Set Weight: The weight used in an exercise where you do as many reps as you can until you can’t do any more. This is called going to failure. Once you can perform 6 reps or more, add more weight to overload the muscle in order to increase intensity and get stronger.

Even though you can do a lot more reps with Set 1, 2 and 3, and 4, DON'T! They are warmup sets, used to get your muscles and ligaments warmed up and ready for the growing set, the work set. Also, do not do lighter sets after the work set. Your body usually remembers the last set it did for that muscle. You want it to remember the hardest set, so that it knows to grow to accommodate that weight. One work set is all, then move on to the next exercise.

Rest time: Should be just enough time between your sets for your breath to almost return to normal. Approximately 1-2 minutes.  John Cena Baisc RulesBreathing: Breath in as you lower the weights (the easiest part of the exercise), and breath out as you raise the weights (the hardest part of the exercise). 

Discussing John Cena workout will actually give you a glimpse into the world of bodybuilding. Bodybuilding is a very well-known concept and I don't know whether you have ever thought about it, but it sure is gaining in popularity among youths today.

John Cena claim to fame would probably be the years he spent as a professional wrestler at WWE. His killer moves gained him even more respect in the wrestling ring.

Before wrestling and composing music, Cena first started working out when he was 15, after being bullied by older kids in his school for being small. He sure took fitness seriously, because by the time he was 16, he gained 100 pounds!

So let's learn about John Cena workout, now shall we?

Food and proper nutrition is most important, without which, no amount of exercise can help you. I'm sure if you have taken a look at flat stomach facts, you would have realized that it is not the exercises that are not effective, it's actually improper nutrition.

Spending such an amount of time on his physical fitness, you can be sure that his muscles are not only strong, but they are toned and defined too! Cena chooses to run as part of his aerobic activity. He runs pretty often, clocking quite a few miles each time. While you might want to follow in Cena's footsteps, choose which aerobic activity you love most. The best aerobic activity is the one you love most!
As part of his muscle strength training, he enjoys doing power lifting in the gym. These moves are done by professional weightlifters so please do not try this on your own without supervision or a proper coach.
At the end of the day, you can achieve fitness by doing regular exercise. But if you want to supersize yourself to become like him, find a personal coach who can create a similar John Cena workout for you.
Please do not attempt to create one yourself. Weightlifting and bodybuilding is a complex sport. Lifting weights can easily cause injuries. You will need a professional to give you proper guidance.

John Cena Workout  focuses on very high volume training to create a good pump and build lots of lean muscle mass without getting injured.