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

 

John Cena workouts and diet tells that despite the notion that John Cena was blessed with amazing genetics, he weighed a mere 120 pounds in high school before hitting the iron. John currently weighs 240 pounds, and is known for his amazing physique.He was a very lean guy in his school days but when he was 18 years old, he decided to build muscles and go to some bodybuilding shows. John Cena kept on working hard and after some years he came to WWE and started his career in it.Now at 32 years old John Cena certainly knows his body and currently standing at 6ft 1" and 240 pounds is certainly in the shape of his life.

Workouts Routines and fitness 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 

DAY 2 chest 

• 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

Dieting and fitness supplements

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.