Check out the John Cena workout
Picture Courtesy of Fanpop
So John Cena, used to be a body building before moving into wrestling, as you do. He then followed up with this and moved into various acting jobs in some movies. He workout is big and just goes to prove its not all about lifting big, its also very much to do with volume.
Can anyone take this workout to failer and still lift big and test the methods. Full Fitness Gym in Watton should have all the space, the weights and machines possible for your fitness goals, if its to tone up, lose some weight or to put on some serious mass. Were based right in the center of Norfolk in Wayland, Just ten minutes from Attleborough, Thetford, Swaffham and Dereham.
Why go big and drop the weights you can barley lift, slam the weights stacks down because your struggling to use your muscles to lift the weights. Bulking is all about volume and compression on the vert and invert push pulls, strength is a product of few reps and high weights and as a by product you will bulk.
Day 1 – Legs and Calves
Calves Exercises :
- Seated Calf Raises – 10 sets, 10 to 20 reps
- Standing Weightless Calf Raises – 4 sets, 25 reps
Leg Exercises :
- Standing Single-leg Curls – 4 sets, 20 to 25 sets
- Leg Presses – 5 sets, 20 reps
- Leg Extensions – 4 sets, 15 reps
- Squats – 4 sets, 10 reps
- Hack Squats – 3 sets, 15 reps
- Single-Leg Extensions – 3 sets, 10 reps
Day 2 – Chest Exercises
- Inclined Barbell Press – 5 sets, 20 reps
- Machine Flies – 3 sets, 15 reps
- Inclined Machine Press – 5 sets, 20 reps
- Cable Flies – 3 sets, 15 reps
- Bench Press – 3 sets, 10 reps
Day 3 – Arms
Biceps Exercises
- 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
Triceps Exercises
- 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 Barbell Extension – 3 sets, 20 reps
Day 4 – Shoulders Exercises
- Rear Delt machine Flies – 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 and Traps Exercises
- 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
- Dead Lifts – 4 to 8 sets, 15 reps
- High Rows – 4 sets, 20 reps
John Cena also likes to perform 60 crunches each day after completing his training as well just to top off the workout and keep them chizzled. If your looking to build and start to put on some mass you could speak to our personal trainers about nutritional advice or to actually formulate a hardcore plan for you. So many people think they know what there doing, pass on