wwe superstar JOHN CENA's workout routines. .

John has been a bodybuilder ever since he was 14 years old and even competed in a few bodybuilding contests.
He has said many times that he never has taken steroids.

EXERCISE: SETS: REPS
DAY 1 legs & calves:

Seated calf raises 10 x 20-10
standing weightless calf raises 4 x 25
standing single-leg curls 4 x 20-25
leg presses 5 x 20
leg ext 4 x 15
squats 4 x 10
hack squats 3 x 15
supersetted with:
single-leg ext 3 x 10

DAY 2 chest

incline machine press 5 x 20
incline barbell press 5 x 20
machine flies 3 x 15
cable flies 3 x 15
bench 3 x 10

DAY 3: Arms

preacher curls 5 x 12
standing BB curl 3 x 10-12
seated DB curl 3 x 10-12
standing cable curl 3-4 x 12
rope pressdowns 3 x 20
supersetted with:
single-arm cable pressdowns 3 x 10
lying tricep ext 6 x failure
overhead cambered ext 3 x 20
seated BB ext 3 x 20
dips 4 x failure

DAY 4: Shoulders

rear delt machine flies 5 x 20
machine overhead press 5 x 20
machine side laterals 5 x 20
seated military 3 x 10
DB laterals 3 x 12
standing BB press 3 x 10

DAY 5: Back

Lat pulldowns 5 x 20
bent BB rows 5 x 12-20
1-arm DB rows 5 x 12-20
Deadlifts 4 x 8-15
high rows 4 x 20
pullups 4 x failure
shrugs 5 x 20

note: Cena does 1 set of 60 crunches for abs at the end of each workout.