JOHN CENA WORKOUT ROUTINE

The john cena workout routine is a training method used to increase muscle mass and volume for hardtrainers . This method is a training base for many popular athletes out of competition during the season. 

Definition:
It is based on two workouts for the upper body and two down by weeks, 2 days of training followed by consecutive '1 day of rest. Program features : - Drive Ratio: Muscu 100% / 0% Cardio - Charges: Lourdes 75% / 25% Moderate - Achieve and force Max: Systematically - Rest Time Average: 90 seconds- Average Length of Training: 1:15 

DAY	Muscle	exercise	Series	Reps
Day 1	Pecs	Bench	5	15-10-6-6-10
		Dips	4	8-10
	Back	Pulldown neck	5	15-10-6-6-10
		Rowing sitting	4	8-10
	Shoulders	Behind the neck	3	15-10-6
		Standing chin draw	3	8-10
	Triceps	Extension bar forehead	6	15-10-6-6-6-10
	Biceps	EZ bar curls	6	15-10-6-6-6-10
Day 2	Thighs	Squat	6	15-10-6-6-6-10
		Press	6	8-12
	Calves	Press	6	15-10-6-6-6-10
	Abs	Classic crunch	6	max
Day 4	Pecs	Incline	5	15-10-6-6-10
		Inclined Dismissed	4	8-10
	Back	Pulldown to	5	15-10-6-6-10
		Rowing lumberjack	4	8-10
	Triceps	Extension cord	6	15-10-6-6-6-10
	Biceps	Curls alternating	6	15-10-6-6-6-10
Day 5	Thighs	Legs curls	4	15-10-6-6
		Legs extensions	4	15-10-6-6
	Calves	Press	6	15-10-6-6-6-10
	Abs	Crunches twisted	6	max

Day 3 6 and 7 rest