John Cena workouts and diet secrets
John Cena workouts and diet secrets
What you need to know
John Cena workouts routines
John Cena fitness/bodybuilding secrets
John Cena Gym equipments
DAY 1 legs & calves:
- Seated calf raises 10 x 20-10
- standing weightless calf raises 4 x 25
- standing single-leg curls 4 x 20-25
- leg presses 5 x 20
- leg ext 4 x 15
- squats 4 x 10
- hack squats 3 x 15
- supersetted with:
- single-leg ext 3 x 10
- incline machine press 5 x 20
- incline barbell press 5 x 20
- machine flies 3 x 15
- cable flies 3 x 15
- bench 3 x 10
DAY 3: Arms
- preacher curls 5 x 12
- standing BB curl 3 x 10-12
- seated DB curl 3 x 10-12
- standing cable curl 3-4 x 12
- rope pressdowns 3 x 20
- supersetted with:
- single-arm cable pressdowns 3 x 10
- lying tricep ext 6 x failure
- overhead cambered ext 3 x 20
- seated BB ext 3 x 20
- dips 4 x failure
DAY 4: Shoulders
- rear delt machine flies 5 x 20
- machine overhead press 5 x 20
- machine side laterals 5 x 20
- seated military 3 x 10
- DB laterals 3 x 12
- standing BB press 3 x 10
DAY 5: Back
- Lat pulldowns 5 x 20
- bent BB rows 5 x 12-20
- 1-arm DB rows 5 x 12-20
- Deadlifts 4 x 8-15
- high rows 4 x 20
- pullups 4 x failure
- shrugs 5 x 20
John's diet is the most important aspect when it comes to keeping in shape. Don't just think he trains hard in the gym, his diet accounts for much of his success in achieving the phisique he has.
- Breakfast- Oatmeal with applesauce and raisins, 2 whole eggs and 6 egg whites.
- Gym Supplement- Protein bar.
- Lunch- Brown rice with vegetables, and 2 chicken breasts.
- Snack- Whole wheat pita bread with tuna.
- Evening- Banana and a whey protein shake.
- Dinner- Pasta or brown rice, vegetables, salad with chicken or fish.
- Supplement- Low fat cottage cheese along with a casein protein shake.
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