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


Tags:-WWE Superstar John Cena's Full-Body Workout Plan, John Cena Workout Routine and Diet Plan, The Real WWE John Cena 5 Day Workout Routine,

John Cena Diet plan

John Cena Diet Plan

John cena eats variety of vegtables, cereals and fruit.  John cena diet is a protein rich diet. For maintainance and growth of body john cena takes a diet that is well balanced and provides him all the necessary minerals, vitamins and proteins  


The diet plan of John Cena is given below.

Diet plan at Breakfast

John cena taked Oatmeal with applesauce and raisins plus 2 whole eggs and 6 egg whites.
For gym supplement after having breakfast john cena takes a Protein bar.


Diet plan at Lunch

At lunch john cena takes Brown rice with vegetables along with 2 chicken breasts.
As Snack john cena eats Whole wheat pita bread with tuna fish.

Diet plan at Evening
At evening john takes Banana and whey protein shake.

Diet plan at dinner
Cena takes Pasta or brown rice, vegetables and salad with chicken/ fish at evening
For Supplements john cena takes a  Low fat cottage cheese along with a casein protein shake.


This is the diet plan of john cena...