John Cena Workout and Diet

  • 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

    John Cena Workout and Diet

    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

    In addition to these exercises, John Cena performs a single set of 60 crunches at the end of each training session daily. With the help of this workout routine, Cena was able to gain around 24 pounds of weight in only 7 months. Hence, the effectiveness of this schedule cannot be questioned. Many fans follow this plan to gain weight and muscles.

    John Cena Diet Plan

    The WWE star takes a protein rich diet. The diet plan of John Cena is well balanced and provides him all the necessary minerals, vitamins and proteins that are essential for the growth and maintenance of the body. The 6 ft 1 inch WWE pro wrestler eats a variety of cereals, vegetables and fruits to fulfill all his dietary requirements. The diet plan of John Cena is given below. It gives a detailed list of food items that John eats at different points of the day.

    Breakfast

    • Oatmeal with applesauce and raisins, 2 whole eggs and 6 egg whites.
    • Gym Supplement (after breakfast) – Protein bar.

    Lunch

    • Brown rice with vegetables along with 2 chicken breasts.

    Snack

    • Whole wheat pita bread with tuna fish.

    Evening

    • Banana and whey protein shake.

    Dinner

    • Pasta or brown rice, vegetables and salad with chicken/ fish.

    Supplements

    • Low fat cottage cheese along with a casein protein shake.
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