EXERCISE SETS REPS
DAY 1: Legs and Calves
Seated calf raises 10 20-10
Standing weightless calf raises 4 25
Standing single-leg curls 4 20-25
Leg presses 5 20
Leg extensions 4 15
Squats 4 10
Hack squats 3 15
superset with
Single-leg extensions 3 10
DAY 2: Chest
Incline machine presses 5 20
Incline barbell presses 5 20
Machine flyes 3 15
Cable flyes 3 15
Bench presses 3 10
DAY 3: Arms
Preacher curls 5 12
Standing barbell curls 3 10-12
Seated dumbbell curls 3 10-12
Standing cable curls 3-4 12
Rope pressdowns 3 20
superset with
Single-arm cable pressdowns 3 10
Lying triceps extensions 6 To failure
Overhead cambered-bar extensions 3 20
Seated barbell extensions 3 20
Dips 4 To failure
DAY 4: Shoulders
Rear delt machine flyes 5 20
Machine overhead presses 5 20
Machine side lateral raises 5 20
Seated military presses 3 10
Dumbbell lateral raises 3 12
Standing barbell presses 3 10
DAY 5: Back
Lat pulldowns 5 20
Bent barbell rows 5 12-20
One-arm dumbbell rows 5 12-20
Deadlifts 4 8-15
High rows 4 20
Pullups 4 To failure
Shrugs 5 20
NOTE: Cena does one set of 60 crunches for abs at the end of each
workout.
Source Citation (MLA 7th Edition)
Donnelly, Allan. "Wrestling with success: WWE superstar John Cena--star of
the new movie The Marine--honed his physique as a soldier in the bodybuilding
ranks. Here's the story of how a Venice gym rat became a worldwide wrestling
sensation." Flex Nov. 2006: 230+. Academic OneFile. Web. 31 Mar.
2013.
