Workout Routines

John Cena's Upper-Body Workout Routine

The WWE superstar focuses on Olympic lifts and powerlifting classics.

cena-content
Duration 60 min
Exercises 7
Equipment Yes

John Cena trains four days a week. All of Cena’s workouts are designed by his personal trainer, Rob MacIntyre.

SEE ALSO: John Cena Has Yet to Peak

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 How to
Barbell Bench Press thumbnail
3 sets
5 reps
90 sec rest
*Use 70 percent of your estimated max.

Exercise 2

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
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.

Exercise 3

Skull Crusher
exercise image placeholder
3 sets
5 reps
90 sec rest

Exercise 4

Single-Arm Dumbbell Row How to
Single-Arm Dumbbell Row thumbnail
4 sets
5 reps
90 sec rest

Exercise 5

Machine Row
exercise image placeholder
3 sets
8 reps
90 sec rest

Exercise 6

Barbell Shrug You'll need: Barbell How to
Barbell Shrug thumbnail
4 sets
6,6,5,5 reps
90 sec rest

Exercise 7

Landmine Twist
exercise image placeholder
2 sets
10 reps
90 sec rest
Comments