John Cena the 10 times WWE
champion and 2 time World heavyweight champion who got his first weightlifting
bench as a Christmas present when he was only 12 years old. His height is 6’1”
and now weighs 240 lbs. He made his debut in 2001 and since then has held 19
titles. He started with body building but now he has shifted his focus more on
gaining pure strength. His workout routine will be helping you to build muscle
mass and volume and this will be really helpful for athletes who are opting out
of the competition this season.
Physical Stats
John
Cena Height: 6’
John
Cena Weight: 250 lbs
John Cena workout routine starts with a special diet plan that
he follows apart from all the other exercises that he does. So his muscle
building eating plan is as follows –
John Cena Diet Plan
John Cena’s diet plan has 7 meals in a day.
§
MEAL 1 – 2 whole eggs, 6 egg whites and oatmeal with applesauce
and raisins
§
MEAL 2 – Protein Bar
§
MEAL 3 – 2 chicken breasts along with brown rice and vegetables
§
MEAL 4 – Tuna with whole wheat pita bread
§
MEAL 5 – Whey protein shake and banana
§
MEAL 6 – Pasta or brown rice along with vegetables, salad with
chicken or fish
§
MEAL 7 – Casein protein shake along with low fat cottage cheese
John Cena Workout Routine
He has five days workout regime
and each day is dedicated to each part of the body. The detailed John Cena’s
workout routine is given below-
DAY 1 – Legs and Calves
For Calves –
10 sets of Seated calf raise
10-20 reps
4 Sets of Standing Bodyweight
Calf Raise of 25 reps
For
Legs
4 Sets
of Standing Single Leg Curl of 20-25 reps
5 Sets
of Leg Press of 20 reps
4 Sets
of Leg Extension of 15 reps
4 Sets
of Squat of 10 reps
DAY
2 – Chest
3-4
sets if Incline Machine Press 20 reps
3-4
sets Incline Bench Press 20 reps
3-4
sets of Pec Dec of 15 reps
3-4
sets of Cable Crossovers of 15 reps
3 sets
of Bench Press of 10 reps
DAY
3 – Arms
Biceps
5 sets
of Preacher Curl of 12 reps
3 sets
of Standing Burbell Curl of 10-12 reps
3 sets
of Seated Dumbbell Curl of 10-12 reps
3 sets
of Standing Cable Curl of 12 reps
Triceps
3 sets
of Rope Pressdown of 20 rep goal
3 sets
of Single Arm Cable Pressdown of 10 rep goal
6 sets
of Lying Tricep Extension upto failure
3 sets
of Overhead EZ Bar Extension of 20 rep goal
3 sets
of Seated Barball Tricep Extension of 20 rep goal
4 sets
of Tricep Dip upto failure
DAY
4 – Shoulders
5 sets
of Rear Delt Machine Flyes of 20 reps
5 sets
of Machine Overhead Press of 20 reps
5 sets
of Machine Lateral Raise of 20 reps
3 sets
of Seated Overhead Press of 10 reps
3 sets
of Dumbbell Lateral Raise of 12 reps
3 sets
of Military Press of 10 reps
DAY
5 – Back
5 sets of Lat Pull Down of 20 reps
5 sets
of Barbell Row of 12 – 20 reps
5 sets
of One Arm Dumbbell Row of 12-20 reps
4 sets
of Deadlift of 8-15 reps
4 sets
of High Pulls of 20 reps
4 sets
of Pull up
5 sets
of Barbell Shrug of 20 reps
§
Apart from this John Cena also likes to perform 60 crunches each
day after completing his training.
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