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The 16-time world champion and the face of the WWE for well over a decade needs no special introduction. Labelled as 'the most polarising professional wrestler ever' by Jim Ross, John Cena is the name that pops into the minds of almost everyone when they hear a conversation concerning professional wrestling.
Over the last fifteen years, the American wrestler has amassed a host of titles along with starring in a multitude of movies. Intense training sessions fuelled by passion and commitment fueled his momentous rise in WWE. Moreover, an excellent diet program that focuses on a high-protein diet helps his cause of building the muscle mass.
Let us dive in deeper and better understand the training routine that makes John Cena tick both inside and outside the wrestling ring. Each day focuses on a different muscle group. Moreover, the routine involves performing cardio exercises and abdomen exercises to activate the core and improve the overall endurance of the body.
Note: You could perform the same workout by tweaking the set and rep count to better suit your fitness needs. Traditionally, 15 reps constitute a single rep.
#1 Chest Workout
Video: Incline Barbell Press
These workouts focus on improving the pectoral muscles found in the chest with the help of the cable machine and free weights.
Incline Barbell Press - 5 sets
The inclination of the bench allows for better targeting of the upper pectoral muscles. In addition, the incline barbell press tones the deltoids and the triceps.
Incline Machine Press - 5 sets
This exercise targets the same muscles as the incline barbell press. However, due to its controlled motion, it is much easier on the other stabilisation muscles.
Machine Fly - 3 sets
The controlled motion of the machine fly activates the major and the minor pectoral muscles with a greater degree of accuracy.
Cable Fly - 3 sets
The major pectoral muscle is the primary muscle group targeted by the cable fly. This exercise could be performed by beginners and casual trainers, thanks to its simple motion.
Bench Press - 3 sets
Often considered as the staple exercise to build the chest muscles, the bench press also activates the triceps and the deltoids muscles.
Next up: Back Workouts
#2 Back Workouts
Video: Deadlifts
Lat pulldown - 5 sets
This compound exercise targets multiple muscle groups with a primary focus on the lats found in the lower back region. The deltoids and the rotator cuff are the other target muscles of this exercise.
Shrugs - 5 reps
Shrugs engages the traps and rhomboids found in the middle back and the upper back region. You could use a barbell or dumbbells to perform this exercise.
Bent Barbell Rows - 8 reps
The bent barbell row not only works on the lats but also activates the deltoids, biceps, forearms and the traps in the upper body along with working on the hamstrings and the glutes in the lower body.
Pull-Ups - 4 sets
Pull-ups are considered as one of the best bodyweight exercises to tone the back muscles. Additionally, the pull-ups target the forearms, biceps and the triceps.
Deadlifts - 5 sets
The deadlift is a wonderful exercise to tone the lower back and a host of other muscles in the lower body. Moreover, with its unique motion, deadlifts target the neck muscles as well.
High Rows - 4 sets
The high rows primarily work on the lats while also toning a multitude of other muscles in the upper and the middle back region.
Next up: Shoulder Workouts
#3 Shoulder Workouts
Video: Standing Barbell Press
Machine Overhead Press - 5 sets
Machine overhead press offers a controlled motion, which is highly beneficial for toning the all the three deltoid heads found in the shoulder region.
Machine Side Laterals - 5 sets
Machine side laterals are great for targeting the deltoids. Additionally, these exercises tone the traps and the rhomboids found in the upper back.
Seated Military Press - 3 sets
The seated military press targets all the three deltoid muscles with an increased focus on the anterior deltoids.
Standing Barbell Press - 3 sets
While primarily working on the shoulders, the standing barbell press tones the muscles in the upper back, biceps, triceps and the abdominal muscles.
Rear Deltoid Machine Fly - 5 sets
As the name says, the rear delt machine fly targets the posterior deltoid muscles in the shoulder region.
Dumbbell Laterals - 3 sets
Deltoids are the primary muscle group targeted by the dumbbell laterals. Additionally, these exercises tone a host of stabilisation muscles found in the upper back and the arms.
Next up: Arm Workouts
#4 Arm Workouts
Video: Preacher Curl
Barbell Curl - 3 sets
This isolation exercise principally works the biceps while also targeting forearms and the shoulders.
Preacher Curl - 5 sets
Perform the preacher curl to activate the lower biceps with increased accuracy.
Seated Dumbbell Curl - 3 sets
Like the barbell curl, the seated dumbbell curl is also a great exercise for toning the biceps. Additionally, the exercise tones the triceps and the shoulders.
Rope Pressdown - 3 sets
The pushing movement of the rope pressdown is a wonderful exercise for toning the triceps. Moreover, the controlled motion of the exercise is ideal for toning the forearms as well.
Seated Barbell Extension - 3 sets
The seated barbell extension is an excellent isolation exercise for targeting the triceps brachii muscles. Additionally, it targets the forearms and the lats.
Lying Triceps Extension - 4 sets
The triceps extension is an isolation exercise that not only targets the triceps but also works on the shoulders, chest, lats and the forearms.
Next up: Leg Workouts
#5 Leg Workouts
Video: Calf Raise
Calf Raise - 8 sets
As the name says, the calf raises target the calf muscles in the legs.
Leg Press - 5 sets
Glutes, hamstrings and quads are the primary target muscles while performing the leg press.
Leg Extensions - 4 sets
Leg extensions target the hamstrings and quads with increased precision while also working on the calf muscles.
Squats - 5 sets
The squat is an excellent lower body exercise that activates a host of muscles in the lower body, which includes the quads, hamstrings, hips, glutes and the thighs.
