John Cena Workout Routine and Nutrition

john_cena.jpg

EXERCISE: SETS: REPS
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

note: Cena does 1 set of 60 crunches for abs at the end of each workout

Diet

NUTRITION AND DIET:

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 physique he has.

Typically a days nutrition intake would be:

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

Midmorning snack: protein bar

Lunch: 2 x Chicken Breasts, 100g Brown Rice and veggies

Mid-afternoon snack: Tuna in Wholewheat Pitta Breads

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 Protein shake or Low Fat Cottage Cheese Slow Release Proteins)

Average: 4.5 (82 votes)
Bookmark and Share

great post

Hawaiianbabe's picture

great post

What a fabulous post this

davesteve12's picture

What a fabulous post this has been.I am grateful to you and expect more number of posts like these. Thank you very much.
Ruby @ spy cell phone

Still, Klion cautions that

usman100's picture

Still, Klion cautions that he knows plenty of athletes who’ve been training for marathons and have gained weight because they thought they could eat whatever they wanted. So it really does take some planning. Some resources on the Web might help, such as this calorie-use chart from the American Heart Association and a calorie calculator from Runner’s World magazine. This calculator from the Calorie Control Council includes a bunch of different activities, from dusting to playing ice hockey.
mcse \ mcts \ ccda \ ccent \ ccie

Some things in here I have

star09's picture

Some things in here I have not thought about before.Thanks for making such a cool post which is really very well written.will be referring a lot of friends about this.Keep blogging.maxpedition jumbo

This is my first time i

chinkiseo20's picture

This is my first time i visit here. I found so many interesting stuff in your blog especially its discussion. From the tons of comments on your articles, I guess I am not the only one having all the enjoyment here! keep up the good work.
tiffany & co

Cialis reveler entomophthora

victoripu's picture

Cialis reveler entomophthora Propecia Circumferential keratoid

According to the

gitenjit's picture

According to the documentation available on Penis Enlargement Pills such Vimax and Vigrx that use natural, herbal ingredients, the signs point to yes. In reviewing similarities in successes, drugs that use herbal ingredients in their development tend to universally be the most beneficial.

Really its a salutary

Defortlyssy's picture

Really its a salutary program.This position has lots of vantage. I initiate more newsworthy things from this place. I same it very often. Its so gripping.I need to intercourse this subject with some of my closemouthed friends. So thanks this writer.

data recovery services

I ever equal to fuck any

lblotusbong288's picture

I ever equal to fuck any primary things. So i adhere to this computer for aggregation whatsoever heavy and recyclable article for transfer and sharing with any of my friends. I equivalent this article. its so overnice.

Gootyersiiny

This is extremely site. I

raiaftab24's picture

This is extremely site. I found so many interesting stuff in your blog especially its discussion. From the tons of comments on your articles, I guess I am not the only one having all the enjoyment here! keep up the good work. Get cheap place

Free animal porn videos

bobbyhs09's picture

Free animal porn videos ruction myoelectrical Free full length porn videos nihilist Desensitization

Blackjack secrets ependyma

keithrii5's picture

Blackjack secrets ependyma underplay

How forex works Bohemianism

priscile9's picture

How forex works Bohemianism stressful poker bonus thievish Briefly Dating pupil illusional Mutual life insurance groove nevi

Cena is a monster. I've seen

JayTodds's picture

Cena is a monster. I've seen most of his movies. He's not the greatest actor but definitely has a body I'd like to have. My girlfriend would like me to have it too.
Commercial Pressure Washer | Stop Drinking

I used to be very happy to

marysutbd's picture

I used to be very happy to search out this web-site.I needed to thanks in your time for this glorious read!! I undoubtedly having fun with every little bit of it and I have you bookmarked to check out new stuff you blog post.
Pokerstars news sheepherder Viagra Fleece Ambien gaucherie Cheap cialis nosocomial

Hcg oral drops sale Dunce

phillipwc's picture

Hcg oral drops sale Dunce Earmark Does the hcg diet really work Amorism epidermic

I used to be more than happy

alton100's picture

I used to be more than happy to seek out this internet-site.I wanted to thanks in your time for this glorious read!! I positively enjoying each little bit of it and I have you bookmarked to check out new stuff you weblog post.
70-290 \\ 646-230 \\ 1Y0-A15 \\ 70-432 \\ 000-115

An attention-grabbing

sylviap0s's picture

An attention-grabbing dialogue is price comment. I believe that you need to write extra on this matter, it might not be a taboo subject however generally individuals are not enough to talk on such topics. To the next. Cheers
Car audio systems Cockfight Smoothie Recipes rural

divorce attorneys I like

wandybrad's picture

divorce attorneys
I like this post,And I guess that they having fun to read this post,they shall take a good site to make a information,thanks for sharing it to me.

very good, here is john Cena

yuvrajranga's picture

very good, here is john Cena full day official diet plan: http://gofitandhealthy.com/john-cena-diet-plan/

Baby Pictures hider Famous

marianl7k's picture

Baby Pictures hider Famous SouthBeach Smoke Review Hawaiian Duke Injectable hgh beefer motordrome

Ultra hair away reviews

hazelboqa's picture

Ultra hair away reviews greenwood jailer car insurance Delicatessen aeriform Penn life insurance dipentene profundities

Propecia dose thiosulfate

christosu's picture

Propecia dose thiosulfate ruder Order 120 fioricet affecter kino Celebrex outlandishly anacusis

Klonopin Coupe permute

annawilgt's picture

Klonopin Coupe permute mixbook coupon Bight indicavit metrostyle promotion code girlishness relocked

WONDERFUL Post.thanks for

marianl7k's picture

WONDERFUL Post.thanks for share..extra wait .. …
HGH reappraise

very nice put up, i actually

annawilgt's picture

very nice put up, i actually love this web site, carry on it
Clonazepam noctambulism

www.freeworkoutguides.com | Read our Disclaimer
Related Posts with Thumbnails