John Cena Workout Routine!!!

Armom By Armom, 3rd Feb 2011 | Follow this author | RSS Feed | Short URL
Posted in Wikinut>Health>Exercise & Fitness

John Felix Anthony Cena or better known as John Cena, the WWE superstar was born on April 23rd, 1977 in West Newbury, Massachusetts. When he was in college, he played football. He then continued on to be a bodybuilder and a limousine driver. The 6-foot-1 tall star weighs exactly at 240 pounds and is a very successful superstar in the WWE.


John Cena Workout Routine:
John Cena's workout routine splits his training into upper body, lower body, and cardio days. It's a six day routine with one day of rest. He generally performs 3-4 sets of 8-10 reps. This of course is in addition to the WWE training that he does.

Day 1: Upper body
Day 2: Lower body
Day 3: Cardio
Day 4: Upper body
Day 5: Lower body
Day 6: Cardio
Day 7: Rest

John Cena Upper Body Exercises:

Building Amazing Arms:

Bench Press: Cena can bench press 400lbs
Closed Grip Bench Press: Cena can do 350lbs+
Incline Dumbbell Press: Cena does 140lbs

Seated One-Arm Dumbell Overhead Extension
Parallel-Bar Dips

Preacher-Bench EZ-Bar Curls
Standing Alternate Dumbbell Curls

Pull ups
Close-Grip Chin Ups
Bent Over Row

John Cena Lower Body Exercises:

Building Strong Legs:

Squats: try to squat 1.5x your body weight. Cena squats over 500lbs (usually barefoot!).
Deadlifts: try to deadlift 2x your body weight. Cean deadlifts over 600lbs.
Power Snatch: try to snatch your bodyweight.
Power Clean: great for building explosive power
Glute/Ham Raise: great exercise if your gym has such an apparatus


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


Etc, John Cena, The Champ, Workout Routine, Wwe Championship, Wwe Raw

Meet the author

author avatar Armom
Hi.Um Armom!.. I love to do lot of research. I will write facts..

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author avatar Denise O
4th Feb 2011 (#)

I saw your article on the front page when I (sadly) came on to delete others articles in my message box. I had to come and look. My husband and brother are the wrestling fans but, I will stop and watch when John is on, what can I say. The guy is hot.
Nice pictures and sounds like a good regiment. When I get back from my vacation, in about a week, I will check out some more of your work.
Thank you for sharing.:)

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author avatar Armom
5th Feb 2011 (#)

Thank You for your comments. I have lots of these works.And i will help everybody. Even i am a bodybuilder.

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author avatar Jonathan laboy
4th Jan 2012 (#)

i need your help i am skinny and i wanna get build but dont no how pleas HELP me

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author avatar Neel kamal
13th May 2011 (#)

hi neel here i wana ask my biceps exercisess and make a larze biceps plz help ,,, workout and suppliments

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author avatar Narendra kashmira
16th Sep 2011 (#)

i want to make my body like john cena (fit & slim), my body is good , all cuts are in my body but my wait is only 53 kg. So i want to gain my wait ,also my adge is 21 year. I want to become a good body. Please give me good guidence. I'll waiting for your msg in my E mail id....... Thank you sir ......

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author avatar DamIr
4th Oct 2011 (#)

Hi my named is Damir I been starting working when I was 13 and every since that I bigger than Randy Orton

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author avatar Prem
19th May 2011 (#)

i want to increase biceps it is 14" pls help me......tell me the exercise and diet plan my height is 5.10" and weight 75kg

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author avatar Prem
19th May 2011 (#)

what is the exercise sechudle to get the modeling body

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author avatar Omer bin iftikhar
6th Oct 2011 (#)

I want to make biceps just like john biceps is 13th

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author avatar Murthy
15th Dec 2011 (#)

i want to get like johe cena body

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author avatar Lloyd
18th Dec 2011 (#)

Hey really like the post a lot of help. I have been training for a while now and have managed to pack on muscle increasing my weight but was wondering if you could help me get rid of some fat to get a bit more ripped? I'm 6ft 2 inches weighing 224lbs. Email me back please

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author avatar Allan
11th Jan 2012 (#)

i want to get bieceps like john cena

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9th Dec 2014 (#)

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