THE JOHN CENA WORKOUT

John Cena trains four days a week. All of Cena’s workouts are designed by his personal trainer, Rob MacIntyre. Two days a week he focuses on Olympic lifts (snatch, clean and jerk), and two days a week he focuses on powerlifting moves. The workout presented here is from one of his powerlifting days. It’s a little bit lighter and shorter than one of his Olympic lifting days. MacIntyre notes: “He was preparing for a heavy week the next week, so weights were not the heaviest he works with. For the main lifts, all weights are chosen by me ahead of time, so he is trying to hit certain weights every workout. This helps hold him back from doing too much, which is the case for most athletes.”

‘CAN’T SLEEVE ME’ ROUTINE

EXERCISE 1

BARBELL BENCH PRESS You’ll need: Bench, Barbell

3 sets           5 reps           90 sec rest

 

*Use 70 percent of your estimated max.

 

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EXERCISE 2

INCLINE DUMBBELL BENCH PRESS You’ll need: Bench, Dumbbells

3 sets           6 reps           90 sec rest

 

 

*Lower the weight to upper chest. Push up one-quarter of the way. Lower back down to chest. Push up to full extension.

 

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EXERCISE 3

SKULL CRUSHER

3 sets           5 reps          90 sec rest

 

 

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EXERCISE 4

SINGLE-ARM DUMBBELL ROW

 

4 sets            5 reps            90 sec rest

 

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EXERCISE 5

MACHINE ROW

3 sets            8 reps            90 sec rest

 

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EXERCISE 6

BARBELL SHRUG You’ll need: Barbell

4 sets            6,6,5,5 reps            90 sec rest

 

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EXERCISE 7

LANDMINE TWIST

2 sets            10 reps            90 sec rest