Tuesday, 21 June 2016

John cena workout routine

John cena's workout is very intense and hard.John cena has got hard sexy body. John cena is improving day by day and has been the most loved guy in wwe. Children love john cena.


Lot of people had commented in our website for john cena's workout and john cena's diet plan So today we have brought all the exercises of john cena.

Day 1 – Exercises

Legs and Calves


●10 sets of Seated Calf Raises –10 to 20 reps
●Standing Weightless Calf Raises – 4 sets, 25 reps
●Standing Single-leg Curls – 4 sets, 20 to 25 reps
●Leg Presses – 5 sets, 20 reps
●Leg Extensions – 4 sets, 15 reps
●Squats – 4 sets, 10 reps
●Hack Squats – 3 sets, 15 reps
●Single-Leg Extensions – 3 sets, 10 reps

Day 2 

Chest
●Incline Barbell Press – 5 sets, 20 reps
●Machine Flies – 3 sets, 15 reps
●Inclined Machine Press – 5 sets, 20 reps
●Cable Flyes – 3 sets, 15 reps
●Bench Press – 3 sets, 10 reps

Day 3 

Arms

 
●Standing Barbell Curl – 3 sets, 10 to 12 reps
●Preacher Curls – 5 sets, 12 reps
●Seated Dumbbell Curl – 3 sets, 10 to 12 reps
●Standing Cable Curl – 3-4 sets, 12 reps
●Overhead Cambered Extension – 3 sets, 20 reps
●Rope Press Downs – 3 sets, 20 reps
●Single-arm Cable Press Downs – 3 sets, 10 reps
●Lying Triceps Extension – 6 sets
Seated BB Extension – 3 sets, 20 reps

Day 4

Shoulders


●Rear Delt machine Flyes – 5 sets, 2o reps
●Dumbbell Laterals – 3 sets, 12 reps
●Machine Overhead Press – 5 sets, 20 reps
●Machine Side Laterals – 5 sets, 20 reps
●Seated Military – 3 sets, 10 reps
●Machine Side Laterals – 5 sets, 20 reps
●Standing Barbell Press – 3 sets, 10 reps

Day 5 

Back


●Lat Pull Downs – 5 sets, 20 reps
●Shrugs – 5 sets, 20 reps
●Bent Barbell Rows – 5 to 12 sets, 20 reps
●Pull-ups – 4 sets
●Arm Dumbbell Rows – 5 to 12 sets, 20 reps
●Deadlifts – 4 to 8 sets, 15 reps
●High Rows – 4 sets, 20 reps


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