How To Get A Body Like John Cena

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. He follows the Vince Delmonte style of training.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

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

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

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

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

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

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

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.

DOWNLOAD THE COMPLETE WORKOUT TO BECOME MUSCULAR


About the Author:
Hi! I’m Mick, I’m 34 and live in LA and work as a Fitness trainer and a Tech enthusiast. I write articles for several tech journals ans hold a degree in Electronics engineering. I work as a trainer at Gold’s Gym. Please check out my other articles and leave your comment!
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