print monthly summaryJohn Cena Workout Plan
- Gain Mass
- Get Ripped
- Gain Strength
- Summary
- Workout #1
- Workout #2
- Workout #3
- Workout #4
- Workout #5
- Exercises
- Equipment
- Activity
- Leaders
- Diet
John Cena Workout Plan
For anyone who has ever seen WWE Heavyweight Champion John Cena, it’s obvious the man is a mountain. Probably one of the biggest, most sculpted guys in the WWE today. Cena got to the size he is today using a specific workout based on High Volume Training, working out five days a week, and dividing his areas of focus each day by body parts (i.e. legs and calves, arms, shoulders, back, and chest). Following this John Cena bodybuilding routine may not find you hoisting the WWE Heavyweight Title over your head for all to see, but you will definitely start to look like you could.
One of the differences you’ll notice by following Cena’s workout regimen is the frequency of your workouts throughout the week, as well as the variety of reps and sets you will do. In many instances, workouts will focus on specific approaches for specific needs/wants. For example, someone wanting to increase overall strength will do heavier lifts, for less reps, and increased periods of reps in-between.
On the flip-side, someone looking to tone up what they have without adding as much mass or strength will go higher reps, with less weight, and little to no rest in-between. This approach will tighten existing muscles without adding bulk. In addition, this is why you will see a lot of body builders, use extremely light weights or weight bands before a show to make the mass they already have pop for the crowds.
The key to Cena’s gym workout is he will mix up what he does from both groups. Using sets of 3-5, this Cena workout will implement reps of 10-12 with his heavier weights, and then hit reps of 12-25 with lighter weights, this helps in keeping his muscle mass up as well as toned. This approach is referred to at times as ‘muscle confusion’. Because your muscles will get used to a routine over time, keeping them confused by changing exercises, weights and reps will not only ensure you continue growing, bigger and more toned, but you will also be less likely to plateau as often. This is a good thing and just another reason why the John Cena bodybuilding plan is a great choice.
Bottom line is, if you want to get as big and cut as John Cena, it is definitely going to take some work, but following this John Cena workout regimen, partnered with a solid diet, makes it highly achievable.
One of the differences you’ll notice by following Cena’s workout regimen is the frequency of your workouts throughout the week, as well as the variety of reps and sets you will do. In many instances, workouts will focus on specific approaches for specific needs/wants. For example, someone wanting to increase overall strength will do heavier lifts, for less reps, and increased periods of reps in-between.
On the flip-side, someone looking to tone up what they have without adding as much mass or strength will go higher reps, with less weight, and little to no rest in-between. This approach will tighten existing muscles without adding bulk. In addition, this is why you will see a lot of body builders, use extremely light weights or weight bands before a show to make the mass they already have pop for the crowds.
The key to Cena’s gym workout is he will mix up what he does from both groups. Using sets of 3-5, this Cena workout will implement reps of 10-12 with his heavier weights, and then hit reps of 12-25 with lighter weights, this helps in keeping his muscle mass up as well as toned. This approach is referred to at times as ‘muscle confusion’. Because your muscles will get used to a routine over time, keeping them confused by changing exercises, weights and reps will not only ensure you continue growing, bigger and more toned, but you will also be less likely to plateau as often. This is a good thing and just another reason why the John Cena bodybuilding plan is a great choice.
Bottom line is, if you want to get as big and cut as John Cena, it is definitely going to take some work, but following this John Cena workout regimen, partnered with a solid diet, makes it highly achievable.
Workout #1
John Cena Legs & Calves Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 4 | 10 | 1.0 | |
| 3 | 15 | 1.0 | |
| 3 | 10 | None | |
| 5 | 20 | 1.0 | |
| 4 | 20 | 1.0 | |
| 5 | 25 | 1.0 | |
| 1 | 60 | 1.0 |
Muscles Worked
Notes:
It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).
Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.
Workout #2
John Cena Arms Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 4 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 4 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 4 | 12 | None | |
| 5 | 12 | 1.0 | |
| 4 | 20 | 1.0 | |
| 4 | 20 | 1.0 | |
| 4 | 20 | 1.0 | |
| 1 | 60 | 1.0 |
Muscles Worked
Notes:
It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).
Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.
Workout #3
John Cena Shoulders Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 5 | 20 | 1.0 | |
| 5 | 20 | 1.0 | |
| 5 | 20 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 20 | 1.0 | |
| 1 | 60 | 1.0 |
Muscles Worked
Notes:
It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).
Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.
Workout #4
John Cena Back Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 4 | 20 | 1.0 | |
| 5 | 12 | 1.0 | |
| 4 | 12 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 20 | 1.0 | |
| 3 | 20 | 1.0 | |
| 10 | 60 | 1.0 |
Muscles Worked
Notes:
It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).
Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.
Workout #5
John Cena Chest Workout
Normal Exercise:
| Exercise | Sets/Time | Reps/Distance | Rest (min) |
|---|---|---|---|
| 4 | 12 | 1.0 | |
| 5 | 20 | 1.0 | |
| 3 | 15 | 1.0 | |
| 5 | 20 | 1.0 | |
| 3 | 15 | 1.0 |
Muscles Worked
Notes:
It is imperative that you eat a large amount of quality calories throughout the day in order to see maximum results from the John Cena Workout Plan. Ideally, you want to eat 6-8 meals per day, rather than 3-4 larger meals. Protein is a must and should be consumed throughout the day, while carbs should be devoted to the time around your workout (especially right after).
Do not cheat on the form, especially for the compound lifts. Compound lifts are what will pack on muscles mass and not performing them with correct form will hinder your progress or result in injury.
Exercises Included
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Squat | Quads | Beginner |
 |
Barbell Hack Squat | Quads | Intermediate |
 |
Leg Extension | Quads | Beginner |
 |
Leg Press | Quads | Beginner |
 |
Standing Leg Curl | Hamstrings | Beginner |
 |
Machine Standing Calf Raise | Calves | Beginner |
 |
Crunch | Abs | Beginner |
 |
Close-Grip EZ-Bar Curl | Biceps | Beginner |
 |
Dumbbell Curl and Twist | Biceps | Intermediate |
 |
EZ-Bar Preacher Curl | Biceps | Beginner |
 |
Cable Curl | Biceps | Beginner |
 |
Close-Grip Bench Press | Triceps | Beginner |
 |
One-Arm Rope Tricep Pushdown | Triceps | Intermediate |
 |
EZ-Bar Lying Tricep Extension | Triceps | Beginner |
 |
One-Arm Overhead Tricep Extension | Triceps | Beginner |
 |
Dip Machine | Triceps | Beginner |
 |
Arnold Press | Shoulders | Intermediate |
 |
Dumbbell Rear Delt Raise | Shoulders | Intermediate |
 |
Dumbbell L Lateral Raise | Shoulders | Intermediate |
 |
Military Press | Shoulders | Intermediate |
 |
Neutral-Grip Alternating Shoulder Press | Shoulders | Intermediate |
 |
Barbell Front Raise | Shoulders | Beginner |
 |
Wide-Grip Lat Pulldown | Lats | Beginner |
 |
Bent-Over Row | Middle Back | Intermediate |
 |
Pull-Up | Lats | Beginner |
 |
Deadlift | Hamstrings | Intermediate |
 |
One-Arm Dumbbell Row | Lats | Beginner |
 |
Shrug | Traps | Beginner |
 |
Bench Press | Chest | Beginner |
 |
Incline Bench Press | Chest | Beginner |
 |
Dumbbell Fly | Chest | Beginner |
 |
Decline Dumbbell Bench Press | Chest | Intermediate |
 |
Cable Fly | Chest | Intermediate |
Equipment Needed
Activity
Hunter218 logged a
workout
in the John Cena Workout Plan
for 05/17/2012
(view advanced workout stats),
lifted 39,370 lbs, did 0.00 miles of cardio, burned 1,232 calories, and scored 1,245 points:
-
Close-Grip EZ-Bar Curl
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
-
Dumbbell Curl and Twist
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
-
Cable Curl
- 12 reps x 60 lbs (+19 points)
- 12 reps x 60 lbs (+19 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
-
EZ-Bar Preacher Curl
- 12 reps x 70 lbs (+20 points)
- 12 reps x 75 lbs (+21 points)
- 12 reps x 75 lbs (+21 points)
-
Close-Grip Bench Press
- 12 reps x 115 lbs (+25 points)
- 12 reps x 125 lbs (+27 points)
- 12 reps x 140 lbs (+28 points)
- 12 reps x 140 lbs (+28 points)
-
Rope Tricep Pushdown
- 12 reps x 80 lbs (+21 points)
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
-
EZ-Bar Lying Tricep Extension
- 20 reps x 60 lbs (+32 points)
- 15 reps x 70 lbs (+25 points)
- 20 reps x 70 lbs (+34 points)
- 20 reps x 60 lbs (+32 points)
-
Standing Dumbbell Tricep Extension
- 20 reps x 45 lbs (+29 points)
- 20 reps x 45 lbs (+29 points)
- 20 reps x 45 lbs (+29 points)
- 20 reps x 45 lbs (+29 points)
-
Dip Machine
- 20 reps x 110 lbs (+42 points)
- 20 reps x 120 lbs (+44 points)
- 20 reps x 120 lbs (+44 points)
- 20 reps x 110 lbs (+42 points)
-
Crunch
- 50 reps (+50 points)
- 50 reps (+50 points)
- 50 reps (+50 points)
-
Lying Leg Raise
- 15 reps (+15 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
(0)
(0)
Hunter218 logged a
workout
in the John Cena Workout Plan
for 05/15/2012
(view advanced workout stats),
lifted 11,240 lbs, did 0.00 miles of cardio, burned 920 calories, and scored 857 points:
-
Arnold Press
- 20 reps x 20 lbs (+24 points)
- 20 reps x 20 lbs (+24 points)
- 20 reps x 25 lbs (+25 points)
- 20 reps x 25 lbs (+25 points)
- 20 reps x 25 lbs (+25 points)
-
Dumbbell Rear Delt Raise
- 20 reps x 20 lbs (+24 points)
- 20 reps x 20 lbs (+24 points)
- 20 reps x 20 lbs (+24 points)
- 20 reps x 15 lbs (+23 points)
- 20 reps x 15 lbs (+23 points)
-
Dumbbell L Lateral Raise
- 20 reps x 15 lbs (+23 points)
- 20 reps x 15 lbs (+23 points)
- 20 reps x 15 lbs (+23 points)
- 20 reps x 15 lbs (+23 points)
- 20 reps x 15 lbs (+23 points)
-
Military Press
- 12 reps x 60 lbs (+19 points)
- 12 reps x 80 lbs (+21 points)
- 12 reps x 90 lbs (+22 points)
-
Neutral-Grip Alternating Shoulder Press
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
-
Barbell Front Raise
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
-
Crunch
- 50 reps (+50 points)
- 50 reps (+50 points)
- 50 reps (+50 points)
-
Lying Leg Raise
- 15 reps (+15 points)
- 15 reps (+15 points)
- 15 reps (+15 points)
Hunter218 logged a
workout
in the John Cena Workout Plan
for 05/11/2012
(view advanced workout stats),
lifted 21,525 lbs, did 0.00 miles of cardio, burned 576 calories, and scored 560 points:
-
Bench Press
- 12 reps x 135 lbs (+28 points)
- 12 reps x 155 lbs (+30 points)
- 10 reps x 165 lbs (+26 points)
- 9 reps x 155 lbs (+22 points)
-
Dumbbell Fly
- 12 reps x 35 lbs (+16 points)
- 12 reps x 35 lbs (+16 points)
- 12 reps x 35 lbs (+16 points)
-
Incline Bench Press
- 20 reps x 95 lbs (+39 points)
- 17 reps x 95 lbs (+33 points)
- 15 reps x 95 lbs (+29 points)
- 12 reps x 95 lbs (+23 points)
- 12 reps x 95 lbs (+23 points)
-
Decline Dumbbell Bench Press
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
- 12 reps x 40 lbs (+16 points)
- 10 reps x 40 lbs (+14 points)
-
Hammer Strength - Incline Bench Press
- 8 reps x 90 lbs (+15 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 80 lbs (+21 points)
Hunter218 logged a
workout
in the John Cena Workout Plan
for 05/10/2012
(view advanced workout stats),
lifted 37,340 lbs, did 0.00 miles of cardio, burned 1,240 calories, and scored 1,232 points:
-
Close-Grip EZ-Bar Curl
- 12 reps x 60 lbs (+19 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
-
Dumbbell Curl and Twist
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 35 lbs (+16 points)
-
Cable Curl
- 12 reps x 50 lbs (+18 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 70 lbs (+20 points)
- 12 reps x 60 lbs (+19 points)
-
EZ-Bar Preacher Curl
- 12 reps x 70 lbs (+20 points)
- 11 reps x 60 lbs (+17 points)
- 12 reps x 60 lbs (+19 points)
- 6 reps x 70 lbs (+10 points)
- 12 reps x 60 lbs (+19 points)
-
Close-Grip Bench Press
- 12 reps x 95 lbs (+23 points)
- 12 reps x 115 lbs (+25 points)
- 12 reps x 115 lbs (+25 points)
- 12 reps x 135 lbs (+28 points)
-
Rope Tricep Pushdown
- 12 reps x 80 lbs (+21 points)
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
- 12 reps x 90 lbs (+22 points)
-
EZ-Bar Lying Tricep Extension
- 20 reps x 50 lbs (+30 points)
- 20 reps x 50 lbs (+30 points)
- 20 reps x 50 lbs (+30 points)
- 20 reps x 50 lbs (+30 points)
-
Standing Dumbbell Tricep Extension
- 20 reps x 45 lbs (+29 points)
- 20 reps x 45 lbs (+29 points)
- 20 reps x 40 lbs (+28 points)
- 20 reps x 40 lbs (+28 points)
-
Dip Machine
- 20 reps x 100 lbs (+40 points)
- 20 reps x 110 lbs (+42 points)
- 20 reps x 110 lbs (+42 points)
- 20 reps x 100 lbs (+40 points)
-
Crunch
- 40 reps (+40 points)
- 40 reps (+40 points)
- 40 reps (+40 points)
-
Lying Leg Raise
- 20 reps (+20 points)
- 20 reps (+20 points)
- 20 reps (+20 points)
wickdjester logged a
workout
in the John Cena Workout Plan
for 05/10/2012
(view advanced workout stats),
lifted 22,970 lbs, did 0.00 miles of cardio, burned 560 calories, and scored 651 points:
-
Bench Press
- 12 reps x 100 lbs (+24 points)
- 12 reps x 110 lbs (+25 points)
- 12 reps x 120 lbs (+26 points)
- 12 reps x 130 lbs (+27 points)
-
Incline Bench Press
- 20 reps x 70 lbs (+34 points)
- 20 reps x 70 lbs (+34 points)
- 20 reps x 70 lbs (+34 points)
- 20 reps x 80 lbs (+36 points)
- 20 reps x 80 lbs (+36 points)
-
Dumbbell Fly
- 15 reps x 40 lbs (+21 points)
- 15 reps x 40 lbs (+21 points)
- 15 reps x 50 lbs (+22 points)
-
Decline Dumbbell Bench Press
- 20 reps x 50 lbs (+30 points)
- 20 reps x 50 lbs (+30 points)
- 20 reps x 50 lbs (+30 points)
- 20 reps x 60 lbs (+32 points)
- 20 reps x 60 lbs (+32 points)
-
Cable Fly
- 15 reps x 60 lbs (+24 points)
- 15 reps x 60 lbs (+24 points)
- 15 reps x 60 lbs (+24 points)
wickdjester logged a
workout
in the John Cena Workout Plan
for 05/09/2012
(view advanced workout stats),
lifted 24,080 lbs, did 0.00 miles of cardio, burned 1,176 calories, and scored 1,287 points
:
:
-
Wide-Grip Lat Pulldown
- 20 reps x 100 lbs (+40 points)
- 20 reps x 100 lbs (+40 points)
- 20 reps x 100 lbs (+40 points)
- 20 reps x 100 lbs (+40 points)
-
Bent-Over Row
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 60 lbs (+19 points)
- 12 reps x 60 lbs (+19 points)
- 12 reps x 70 lbs (+20 points)
-
Pull-Up
- 12 reps (+12 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
-
Deadlift
- 10 reps x 80 lbs (+18 points)
- 10 reps x 80 lbs (+18 points)
- 10 reps x 80 lbs (+18 points)
-
One-Arm Dumbbell Row
- 20 reps x 70 lbs (+34 points)
- 20 reps x 70 lbs (+34 points)
- 20 reps x 70 lbs (+34 points)
-
Shrug
- 20 reps x 100 lbs (+40 points)
- 20 reps x 100 lbs (+40 points)
- 20 reps x 100 lbs (+40 points)
-
Crunch
- 60 reps (+60 points)
- 60 reps (+60 points)
- 60 reps (+60 points)
- 60 reps (+60 points)
- 60 reps (+60 points)
- 60 reps (+60 points)
- 60 reps (+60 points)
- 60 reps (+60 points)
- 60 reps (+60 points)
- 60 reps (+60 points)
Hunter218 logged a
workout
in the John Cena Workout Plan
for 05/04/2012
(view advanced workout stats),
lifted 23,495 lbs, did 0.00 miles of cardio, burned 640 calories, and scored 695 points:
-
Bench Press
- 12 reps x 135 lbs (+28 points)
- 12 reps x 155 lbs (+30 points)
- 8 reps x 165 lbs (+21 points)
- 12 reps x 145 lbs (+29 points)
-
Incline Bench Press
- 20 reps x 95 lbs (+39 points)
- 20 reps x 95 lbs (+39 points)
- 20 reps x 95 lbs (+39 points)
- 20 reps x 95 lbs (+39 points)
- 20 reps x 85 lbs (+37 points)
-
Dumbbell Fly
- 15 reps x 30 lbs (+19 points)
- 15 reps x 35 lbs (+20 points)
- 15 reps x 30 lbs (+19 points)
-
Decline Dumbbell Bench Press
- 20 reps x 35 lbs (+27 points)
- 20 reps x 35 lbs (+27 points)
- 20 reps x 30 lbs (+26 points)
- 20 reps x 35 lbs (+27 points)
- 17 reps x 40 lbs (+23 points)
-
Cable Fly
- 15 reps x 60 lbs (+24 points)
- 15 reps x 70 lbs (+25 points)
- 15 reps x 60 lbs (+24 points)
-
Push-Up
- 12 reps (+12 points)
- 12 reps (+12 points)
- 12 reps (+12 points)
Hunter218 logged a
workout
in the John Cena Workout Plan
for 05/07/2012
(view advanced workout stats),
lifted 59,250 lbs, did 0.00 miles of cardio, burned 792 calories, and scored 1,253 points:
, did 0.00 miles of cardio, burned 792 calories, and scored 1,253 points:
-
Squat
- 10 reps x 135 lbs (+23 points)
- 10 reps x 185 lbs (+28 points)
- 10 reps x 155 lbs (+25 points)
- 10 reps x 165 lbs (+26 points)
-
Leg Extension
- 10 reps x 120 lbs (+22 points)
- 10 reps x 140 lbs (+24 points)
- 10 reps x 120 lbs (+22 points)
-
Leg Press
- 20 reps x 90 lbs (+38 points)
- 20 reps x 110 lbs (+42 points)
- 20 reps x 110 lbs (+42 points)
- 20 reps x 130 lbs (+46 points)
- 20 reps x 140 lbs (+48 points)
-
Standing Leg Curl
- 20 reps x 80 lbs (+36 points)
- 20 reps x 90 lbs (+38 points)
- 20 reps x 70 lbs (+34 points)
- 20 reps x 70 lbs (+34 points)
-
Machine Standing Calf Raise
- 25 reps x 180 lbs (+70 points)
- 25 reps x 230 lbs (+82 points)
- 25 reps x 250 lbs (+87 points)
- 25 reps x 270 lbs (+92 points)
- 25 reps x 320 lbs (+105 points)
-
Crunch
- 40 reps (+40 points)
- 40 reps (+40 points)
- 40 reps (+40 points)
-
Lying Leg Raise
- 20 reps (+20 points)
- 20 reps (+20 points)
- 20 reps (+20 points)
wickdjester logged a
workout
in the John Cena Workout Plan
for 05/08/2012
(view advanced workout stats),
lifted 15,640 lbs, did 10.00 miles of cardio, burned 824 calories, and scored 1,268 points:
:
-
Arnold Press
- 20 reps x 40 lbs (+28 points)
- 20 reps x 40 lbs (+28 points)
- 20 reps x 40 lbs (+28 points)
- 20 reps x 40 lbs (+28 points)
- 20 reps x 40 lbs (+28 points)
-
Dumbbell Rear Delt Raise
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
-
Dumbbell L Lateral Raise
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
- 20 reps x 30 lbs (+26 points)
-
Military Press
- 12 reps x 60 lbs (+19 points)
- 12 reps x 60 lbs (+19 points)
- 12 reps x 60 lbs (+19 points)
-
Neutral-Grip Alternating Shoulder Press
- 12 reps x 25 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 35 lbs (+16 points)
-
Barbell Front Raise
- 20 reps x 40 lbs (+28 points)
- 20 reps x 40 lbs (+28 points)
- 20 reps x 40 lbs (+28 points)
-
Crunch
- 60 reps (+60 points)
-
Jogging on Treadmill
- 10.00 miles - 00:10:00 (+500 points)
wickdjester logged a
workout
in the John Cena Workout Plan
for 05/07/2012
(view advanced workout stats),
lifted 31,360 lbs, did 0.00 miles of cardio, burned 1,056 calories, and scored 1,027 points:
-
Close-Grip EZ-Bar Curl
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
-
Dumbbell Curl and Twist
- 12 reps x 60 lbs (+19 points)
- 12 reps x 60 lbs (+19 points)
- 12 reps x 60 lbs (+19 points)
-
EZ-Bar Preacher Curl
- 12 reps x 65 lbs (+19 points)
- 12 reps x 65 lbs (+19 points)
- 12 reps x 65 lbs (+19 points)
- 12 reps x 65 lbs (+19 points)
-
Cable Curl
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
- 12 reps x 50 lbs (+18 points)
-
Close-Grip Bench Press
- 12 reps x 110 lbs (+25 points)
- 12 reps x 110 lbs (+25 points)
- 12 reps x 110 lbs (+25 points)
- 12 reps x 110 lbs (+25 points)
-
One-Arm Rope Tricep Pushdown
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
- 12 reps x 30 lbs (+15 points)
-
EZ-Bar Lying Tricep Extension
- 20 reps x 50 lbs (+30 points)
- 20 reps x 50 lbs (+30 points)
- 20 reps x 50 lbs (+30 points)
- 20 reps x 50 lbs (+30 points)
-
One-Arm Overhead Tricep Extension
- 20 reps x 25 lbs (+25 points)
- 20 reps x 25 lbs (+25 points)
- 20 reps x 25 lbs (+25 points)
- 20 reps x 25 lbs (+25 points)
-
Dip Machine
- 20 reps x 110 lbs (+42 points)
- 20 reps x 110 lbs (+42 points)
- 20 reps x 110 lbs (+42 points)
- 20 reps x 110 lbs (+42 points)
-
Crunch
- 60 reps (+60 points)
1 person high fived this activity
Leaderboard
| User | Number of Workouts in Plan |
|---|---|
|
Hunter218
|
24 |
 jfw
|
20 |
 mr blac
|
17 |
 hornbacv
|
11 |
 MellySooCrunk
|
7 |
|
wickdjester
|
5 |
 Danni loz
|
4 |
 Rogue Warrior1
|
3 |
| User | Maximum Weight Lifted in a Workout in Plan |
|---|---|
|
MellySooCrunk
|
73,225 pounds |
|
jfw
|
72,325 pounds |
|
hornbacv
|
61,745 pounds |
|
Hunter218
|
59,250 pounds |
|
wickdjester
|
47,225 pounds |
|
Rogue Warrior1
|
35,910 pounds |
John Cena Workout Plan Diet
| Supplement | Objectives | |
|---|---|---|
 |
Amino Acids | Cleanse/Digestion, Aid Overall Health, Increase Energy |
 |
BCAA | Build Muscle, Burn Fat, Aid Overall Health |
 |
Caffeine | Burn Fat, Increase Energy |
 |
Chewable Amino Acids | Cleanse/Digestion, Aid Overall Health, Increase Energy, Improve Sports |
 |
Chewable Creatine | Build Muscle, Aid Overall Health, Increase Energy |
 |
Chewable Glutamine | Cleanse/Digestion, Aid Overall Health |
 |
Chewable Multivitamin | Aid Overall Health, Increase Energy |
 |
Creatine Monohydrate | Build Muscle, Increase Energy |
 |
Egg Protein | Build Muscle, Burn Fat, Increase Energy, Lose Weight |
 |
Fish Oil | Increase Energy, Aid Overall Health |
 |
Flax Seed | Aid Overall Health |
 |
Ginkgo Biloba | Aid Overall Health |
 |
Glutamine | Increase Energy |
 |
High Calorie Gainers | Build Muscle, Gain Weight, Increase Energy |
 |
Multivitamins | Aid Overall Health |
 |
NO2 | Build Muscle, Gain Weight |
 |
Protein | Increase Energy, Lose Weight, Aid Overall Health |
 |
Protein Bars | Build Muscle, Increase Energy, Lose Weight |
 |
Protein Powder | Build Muscle, Gain Weight, Increase Energy, Lose Weight |
 |
Vitamin B | Aid Overall Health |
 |
Whey Protein | Build Muscle, Burn Fat, Increase Energy |
Aid Overall Health
