WWE Superstar John Cena Shares His Insane Arms Exercises and Full-Body Workout Routine

John Cena
Photo Credit: PG / Splash News

WWE superstar John Cena is a big muscular man with a traditional bodybuilder-type physique. John Cena’s arm exercises and full-body workout are major contributors to his success as a professional wrestler. The 39-year-old has a reputation for an exceptional diet and workout routine. As a result, he’s been credited as the face of WWE since 2004.

John Cena didn’t always have his distinctive arms and muscular build. In high school, he weighed just 120 pounds! Fast forward to the age of 18, and Cena gained weight and muscle mass from vigorous gym workouts. He later gained a reputation from bodybuilding competitions before entering the WWE as a professional wrestler.

He’s captured 24 championships, with 12 reigns as the WWE World Heavyweight Champion/WWE Champion and three reigns as the World Heavyweight Champion. John Cena’s popularity has also led to success as an actor. When the WWE superstar is not winning in the wrestling ring, Cena has appeared in films such as The Marine, 12 Rounds, Sisters, and Trainwreck.

John Cena

Photo Credit: PG / Splash News

John Cena’s Workout Plan and Exercises

John Cena spends regular time in the gym to get his arms and entire body strong enough for the wrestling ring. The 6’1, 251-pound wrestler works out with longtime friend and trainer Rob MacIntyre. Cena focuses on a workout that allows him to keep his trademark muscular aesthetic, while also improving his athleticism and resistance to injury.

It is never a good idea to jump into a heavy weightlifting routine. Cena puts a lot of emphasis on his warm-up and flexibility. He starts light to activate the muscles. Every day the wrestler works on a different body part or group of body parts. Let’s take a look at John Cena’s weekly full body workout plan, including his arm exercises.

Day1, Legs and Calves: Cena’s leg and calf exercises include squats, hack squats, single-leg extensions, leg extensions, leg presses, seated calf raises, standing weightless calf raises, and standing single-leg curls.

Day 2, Chest: Cena works his chest muscles with the incline barbell press, machine flies, cable flies, bench press sets, and inclined machine press sets.

Day 3, Arms: John Cena’s famous arm exercises include a standing barbell curl, seated dumbbell curls, preacher curls, standing cable curls, overhead cambered bar extensions, rope press downs, lying triceps extensions, seated barbell extensions, and single-arm cable press downs.

Day 4, Shoulders: Cena’s shoulder exercises are just as important, and include seated military sets, machine side laterals, machine overhead press sets, dumbbell laterals, rear delt machine flies, and standing barbell press sets.

Day 5, Back: Cena works his back muscles with shrugs, bent barbell rows, lat pull downs, pull-ups, deadlifts, high rows, and arm dumbbell rows.

In addition, Cena performs a set of 60 crunches at the end of every daily exercise session. The workout routine helped Cena gain 24 pounds of muscle in just seven months.

John Cena’s Diet Plan

It is important note that one can’t look like a WWE superstar without the proper diet. John Cena understands that his diet and workout are both necessary to get his wrester body. Nutrient-rich green vegetables are often on the menu.

What else does John Cena eat in a typical day? Breakfast includes two whole eggs, six egg whites, and oatmeal with raisins and applesauce. He also devours a protein bar after breakfast and after his morning workout. He will then eat a very large lunch with two chicken breasts, vegetables, and brown rice. His afternoon snack is whole wheat bread with tuna and a protein shake with a banana. Cena’s dinner includes pasta or brown rice with salad, vegetables, and fish and chicken. After dinner, he supplements with a casein protein shake and low-fat cottage cheese.

John Cena has had a lot of success in the WWE universe, and his intense diet and exercise plans are the reason for it. After all, big muscular arms and a bodybuilder physique take a lot of hard work.

“WWE Pro Wrestler John Cena Workout Routine,” Muscle and Strength website; https://www.muscleandstrength.com/workouts/john-cena-workout-routine, last accessed Aug. 26, 2016.
“John Cena Workout Routine,” Muscle & Braun website, June 5, 2011; http://muscleandbrawn.com/john-cena-workout-routine/.