John Cena has take the world by storm. His Perfectly buff yet lean body has lead him to success in WWE and Hollywood alike. A keen athlete John trained his body right from the age of 15. Surprisingly, coming from a small town background his workout is rather simple and you too can have a body like Cena in no time.
The main regiment consists of core strength training, as John's persona on WWE is of a power-freak. He does cycles of bulking and cutting every 12 weeks to stay ripped throughout the year. The workout goes something like this.
The John Cena Workout
Monday
Chest
Flat Bench - 4 x w/u - 7-6-5
Incline Bench - 4 x w/u - 7-6-5
Decline Bench - 4 x w/u - 7-6-5
Incline Bench - 4 x w/u - 7-6-5
Decline Bench - 4 x w/u - 7-6-5
Shoulders
Military Press - 4 x w/u - 7-6-5
Behind Neck Press - 4 x w/u - 7-6-5
Barbell Upright Row- 3 x 7-7-7
Dumbbell Side Laterals - 3 x 10-10-10
Behind Neck Press - 4 x w/u - 7-6-5
Barbell Upright Row- 3 x 7-7-7
Dumbbell Side Laterals - 3 x 10-10-10
Calves
Standing Calf Raises - 5 x 15-12-10-8-6 (30 second rest between sets)
Tuesday
Power Movements
Rack Dead Lifts - 3 x w/u - 5-5 (bar at knee level, lift until knees are almost locked. Lower, repeat)
Conventional Dead Lift - 4 x w/u - 5-4-3
Plate Dead Lift - 3 x w/u - 5-3 (stand with heals on a pair of 45 pound plates)
Power Cleans - 4 x w/u - 7-5-3
Conventional Dead Lift - 4 x w/u - 5-4-3
Plate Dead Lift - 3 x w/u - 5-3 (stand with heals on a pair of 45 pound plates)
Power Cleans - 4 x w/u - 7-5-3
Calves
Standing Calf Raises - 1 x 100 - No Weight
Wednesday
Back
Wide Grip Pulldown Back - 4 x w/u - 10-10-10
Wide Grip Pulldown - Front - 3 x 10-10-10
Close Grip Pulldown - Front - 3 x 10-10-10
Dumbbell Pullovers 3 x 10-10-10
Wide Grip Pulldown - Front - 3 x 10-10-10
Close Grip Pulldown - Front - 3 x 10-10-10
Dumbbell Pullovers 3 x 10-10-10
Thursday
Triceps
Super Set - Skull Crushers/Close Grip Bench - 4 x w/u-10-10-10
Standing Dumbbell Triceps Extension - 3 x 10-10-10
Cable Triceps Press Down - 3 x 10-10-10
Standing Dumbbell Triceps Extension - 3 x 10-10-10
Cable Triceps Press Down - 3 x 10-10-10
Biceps
Cambered Bar Curls - 4 x w/u - 10-10-10
Standing DB Hammer Curls - 3 x 10-10-10
Incline DB Curls - 3 x 10-10-10
Standing DB Hammer Curls - 3 x 10-10-10
Incline DB Curls - 3 x 10-10-10
Forearms
Barbell Wrist Curls - 5 x 15-12-10-8-6 (30 second rest between sets)
Calves
Standing Calf Raises - 5 x 15-12-10-8-6 (30 second rest between sets)
Friday
Legs
Leg Extensions - 4 x w/u-10-10-10
Leg Curls - 4 x w/u-10-10-10
Conventional Squats - 4 x w/u-7-6-5
Sumo Squats (wide stance) - 3 x 7-6-5
Highbar Squats (feet 1 ft. apart) 3 x 7-6-5
Leg Curls - 4 x w/u-10-10-10
Conventional Squats - 4 x w/u-7-6-5
Sumo Squats (wide stance) - 3 x 7-6-5
Highbar Squats (feet 1 ft. apart) 3 x 7-6-5
Calves
Standing Calf Raises - 1 x 100 - No Weight
This is just one of Johns workouts. You can get such a work customized for you by Vince Delmonte who has trained John Cena. His books contain perfect info about gaining or losing weight and the right diets and supplements. Follow that diet and this workout and you'll become a superfreak like John Cena in no time.
Article Source: http://EzineArticles.com/?expert=Mick_Mosely
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