Hustle, Loyalty and Respect

John Cena is one of the greatest pro wrestlers of all time, and has recently gained even more fame as he nears the end of his career. Cena has been wrestling for 15-plus years, powering through gimmicks, winning championships, and fighting through debilitating injuries. The reason he has had such a long, productive, successful career is by consistently working out and training. You don’t just roll out of bed and wrestle 250 nights out of the year without dedication.

john cena work out
Image via: Men’s Fitness

Resistance Bands

If you look at Cena’s body, he looks like he is chiseled from stone. He has a bodybuilder’s physique, and a lot of that has to do with the work he does with weights, exercise balls and resistance bands. Cena relies on a variety of routines to challenge his body, isolate muscle groups, and build strength.

The slogan “Hustle, Loyalty and Respect,” revolves around Cena’s never say die attitude. This isn’t something his character just says—he lives and breathes this slogan. That’s why he’s been able to recover from major injuries including herniated disks, torn triceps, and a torn pectoral. He doesn’t shrug off doctors to put himself at risk. He gathers all the information and then trains hard to get back on top. And keeping himself in such great condition allows his body to recover quicker than most.

John Cena’s Workout

Check out this muscle building workout routine via Muscle & Strength, used by John Cena to build substantial portion to his current muscle mass.

  • Day 1 – Legs and Calves
  • Day 2 – Chest
  • Day 3 – Arms
  • Day 4 – Shoulders
  • Day 5 – Back

Abs Training – John Cena performs one set of 60 crunches following each training day.

Day 1 – Legs and Calves
Calves
Exercise Sets Reps
Seated Calf Raise 10 10-20
Standing Bodyweight Calf Raise 4 25
Legs
Exercise Sets Rep Goal
Standing Single Leg Curl 4 20-25
Leg Press 5 20
Leg Extension 4 15
Squat 4 10
Hack Squat (Super set with next exercise) 3 15
Single Leg Extension 3 10
Day 2 – Chest
Chest
Exercise Sets Reps
Incline Machine Press 3-4 20
Incline Bench Press 3-4 20
Pec Dec 3-4 15
Cable Crossovers 3-4 15
Bench Press 3 10

 

Day 3 – Arms
Biceps
Exercise Sets Reps
Preacher Curl 5 12
Standing Barbell Curl 3 10-12
Seated Dumbbell Curl 3 10-12
Standing Cable Curl 3 12
Triceps
Exercise Sets Rep Goal
Rope Pressdown (Superset with next exercise) 3 20
Single Arm Cable Pressdown 3 10
Lying Tricep Extension 6 Failure
Overhead EZ Bar Extension 3 20
Seated Barbell Tricep Extension 3 20
Tricep Dip 4 Failure
Day 4 – Shoulders
Shoulders
Exercise Sets Reps
Rear Delt Machine Flyes 5 20
Machine Overhead Press 5 20
Machine Lateral Raise 5 20
Seated Overhead Press 3 10
Dumbbell Lateral Raise 3 12
Military Press 3 10

 

Day 5 – Back
Back
Exercise Sets Reps
Lat Pull Down 5 20
Barbell Row 5 12-20
One Arm Dumbbell Row 5 12-20
Deadlift 4 8-15
High Pulls 4 20
Pull Up 4 Failure
Barbell Shrug 5 20

John Cena Conditioning and Training

Despite the notion that John Cena was blessed with amazing genetics, he weighed a mere 120 pounds in high school before hitting the iron. Today, he weighs in at 240 pounds. Cena’s focus is on volume training and getting a good pump. Professional wrestling certainly takes a toll on the body, so building strength and maintaining peak condition with the help of weights, exercises balls and resistance bands are key to a long and successful career.

Start working toward your John Cena-like body by visiting DynaPro Direct for the best quality equipment.

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