John Cena Workout Routine

John Cena ( John  Felix Anthony Cena) was born on 23 April 1977, is an American pro wrestler,actor ,rapper and television host. HE is currently signed to WWE in which he appears in both RAW and SMACKDOWN brands. Let us look at John Cena Workout Routine.

John Cena gained his fame in WWE as he potrayed his character as a Trash-talking White Rapper and due to which he was portrayed as the companies Franchise Player. The 12 times WWE World Heavyweight Champion puts a lot of effort in the GYM. He trains not only for gaining pure strength but also to improve his athleticism.

John wasn’t strong as he looked , at the young age of 18. He started to lift. And he works out closely with his close friend Rob Maclntyre. At a early stages only John Cena shifted from Bodybulding to Pure muscle Strength gains. Good Workout Routines and Bodybuilding diets help him grow.

Click here to take a look at John Cena Diet Plan

John Cena Stats

  • Height – 6’1″
  • Weight – 240 lbs

John Cena Workout Routine

John Cena has Good Muscular Physique which is hard to ignore. The Secret to this Amazing body is the rigorous workout he does. He works out for 5 Days in a Week. These workouts are so intense that they can be taken upon by professional trainer, bodybuilders only. As discussed above, he is trained by his coach/ friend Rob and as a good person; John Passes the Knowledge he has to his fellow wrestlers at WWE.

Now a days his Workout routines are mainly focused on Strength, increasing endurance and resistance to pain.

John Cena Does around 60 crunches after the completion of every completion of regular training session.

Mondays : John Cena Legs and Calf Exercises

Exercise Sets Reps
Standing weightless calf-raises 4 25
Seated Calf-raises 10 10-20
Standing Single Leg-curls 4 20-25
Leg press 4 20
Leg extensions 4 15
Squats 4 10
Hack squats 3 12-15
Single leg-extensions 3 10

Tuesdays: John Cena Chest Workout

Exercise Sets Reps
Inclined barbell press 5 20
Machine flies 3 15
Inclined machine press 5 20
Cable flyes 3 15
Bench press 3 10

Wednesday: John Cena Arms Exercies

Exercise Sets Reps
Standing Barbell curls 3 10-12
Preacher curls 5 12
Seated dumbbell curls 3 10-12
Standing cable curl 3-4 12
Overhead cambered extension 3 20
Rope press downs 3 20
Single-arm cable triceps pushdowns 3 10
Lying triceps extension 6  
Seated Barbell Extension 3 20

Thursday : John Cena shoulder Training

Exercise Sets Reps
Rear Deltoid machine flyers 5 20
Dumbbell lateral 3 12-15
Machine overhead press 5 20
Machine side laterals 5 20
Seated military press 3 10
Machine side laterals 5 20
Standing barbell press 3 10

Friday: John Cena Back Exercise

Exercise Sets Reps
Lat pull downs 5 20
Shrugs 5 20
Bent barbell rows 6-12 20
Pull ups 4  
Arm dumbell rows 6-12 20
Deadlifts 4-8 15
High rows 4 20

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