John Cena Workout and Diet Plans

John Cena is professional wrestler contracted with WWE.he has won 19 WWE titles during his regime with WWE.he is very powerful and muscular man and he works very hard to keep himself in the right shape.it is very hard to believe but John Cena used to weigh only around 120 pounds in his high school,then he started playing american football and getiing himself bulkier for the game and bodybuilding purposes.John Cena workout routine has helped him become a lean, muscular beast. his workout is rather simple and you too can have a body like Cena in no time.

John Cena workout routine

 Monday 

Chest workout

• 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.

John Cena Shoulders workout

• 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.
• Standing Calf Raises – 5 x 15-12-10-8-6 (30 second rest between sets).

Tuesday workout

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.
• Standing Calf Raises – 1 x 100 – No Weight.

Wednesday 

Back workout

• 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 workout

• 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 workout

• 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.
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Forearms workout

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 workout

• 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.
• Squats (feet 1 ft. apart) 3 x 7-6-5.
• Calf Raises – 1 x 50 – No Weight.

John Cena Diet


Breakfast: 8 eggs, 8 whites, two yellows and 100g of oatmeal with applesauce or raisins

Midmorning snack: protein bar

Lunch: 2 chicken breasts, 100g brown rice and veggies

Mid-afternoon snack: tuna on whole wheat pita bread

Pre-Post Workout: whey protein shake and a Banana

Dinner: grilled fish or chicken, brown rice or pasta, vegetables, and salad.

Evening Snack: casein protein shake or low fat cottage cheese

John Cena training video: