Spotlight John Cena

WWE wrestler John Cena is not to be messed with: at 6’11” and 251 lbs, you’d think twice about going against this beast of a man. He trains tough to be in shape and always ready for the ring. Read on to find out more about his workout regime & diet.

John Cena Workout

Here’s how Cena’s typical split looks like:

  • 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 day

Sample Routines

Routine #1

  • Seated One-Arm DB Overhead Extension: 3-4 sets of 8-10
  • Overhead Extension
  • Parallel Bar Dip: 3-4 sets of 8-10 reps
  • Close-Grip Chin: 3-4 sets of 8-10 reps

Routine #2

  • Preacher Bench EZ-Bar Curl: 3-4 sets of 8-10 reps
  • Standing Alternate DB Curl: 3-4 sets of 8-10 reps

How To Do the Moves

1) Seated One-Arm DB Overhead Extension

  • Sit on a bench with a dumbbell raised behind your head. Your upper arm should be vertical and your elbow extended.
  • Begin by lowering the dumbbell behind your head. Go as far as you can comfortably reach.
  • Pause for a couple of seconds.
  • Raise the dumbbell back to the starting position. Don’t use your upper arm muscles (keep them stationary).
  • Repeat on the other side.

2) Close-Grip Chin

  • Using an underhand grip, hang from an overhead bar.
  • Try lifting your weight by pulling yourself up with control.
  • Let your chin approach the bar.
  • Lower yourself back to the starting position.

3) Preacher Bench EZ-Bar Curl

  • Position yourself on the preacher bench: your elbows should be closer to the bottom of the arm pad than the top.
  • Use a shoulder-width grip to hold the bar and bend your elbows just a little bit.
  • Now start flexing your elbows slowly and with control.
  • You’ve reached the top of the movement when the bar is close to your chin.
  • Pause on top of the movement and slowly lower the bar.

4) Parallel Bar Dip

  • Lift yourself on parallel bars using a neutral grip. Your arms should be fully extended.
  • Lift your knees and bend them at a 90 degree angle.
  • Bend your elbows to lower your body as far as you can without breaking form or losing control of the movement.
  • To lift your body back up, push up until your arms are fully extended again.
  • Beginner variation: modify your range of motion (don’t go as deep) or use a machine to assist you.

5) Standing Alternate Dumbbell Curl

  • Perform standing, feet shoulder-width apart and knees slightly bent. Choose a pair of dumbbells and hold them so that your palms are facing each other.
  • Begin by curling one dumbbell and turning your wrist inward (palm facing up).
  • Try to come as close as you can to your shoulder.
  • Pause at the top of the movement and squeeze your bicep.
  • Lower the dumbbell with control.
  • Continue alternating arms until you finish all of your sets.

John Cena’s Diet

A nutritious but still strict diet is what helps this athlete stay in superior shape and see the results of his training, day in and day out.

Here’s what he typically eats in a day:

  • Breakfast: 8 eggs, 8 egg whites, two yolks and 100 grams of oatmeal.
  • Snack #1: protein shake OR protein bar.
  • Lunch: 2 x chicken breasts, 100 grams brown rice and veggies
  • Snack #2: tuna with pitta bread
  • Pre-Workout/Post-Workout: banana with Whey Protein Shake
  • Dinner: Grilled chicken/fish, brown rice/pasta, vegetables and fresh salad.
  • Snack #3: Casein Protein Shake or cottage cheese.

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