The John Cena Workout Upper Body Day 1/2/3-low body EVERYDAY NEW POST! SHARE AND LIKE! ^__^!

Exercise	Sets	Reps
1) Bench Press*	3	5
2) Pause Bench Press **	3	1
3) Close Grip Bench Press	3	6
4A) Plate Pushup	3	6-8
4B) Inverted Row	3	12
5A) Machine Pec Flye	3	10
5B) Dumbbell Bench (elbows in)	3	12
5C) Cable Rear Delt Raise	3	10

 

*Cena used 352, 374, and 383 for his sets.

**Hold for 1 to 3 seconds in the bottom position, and then explode to the top. Cena used 395.

Exercise	Sets	Reps
1) Clean and Jerk	5	1*
2A) Incline Bench Press	3	10
2B) Lateral Raise	3	8-10
3A) Bench Press**	3	5
3B) Chinup	3	10
4A) Triceps Pushdown	3	12
4B) Isometric Back Extension	3	30 seconds

*Heavy, but sub-maximal.
**Cena used 305.

Exercise	Sets	Reps	Weight
Barbell Landmine	2	10 (each)	45
Decline Barbell Situp	2	15 (each)	45
Barbell Sidebend	1	2	45
Clean - Warmup	1	3	135
	1	2	185
	1	1	235
Clean - Round 1*	1	2	265
	1	1	275
	1	1	285
Clean - Round 2*	1	2	285
	1	1	295
	1	1	305
Hanging Snatch	1	1	95
Snatch-Grip Shrug	1	3	95
Hanging Snatch	1	3	95
	1	3	95
	2	3	145
	1	9	145
Back Squat	1	5	225
	1	3	315
	1	5	405
	1	5	455
	1	5	495
Pause Squat ***	2	3	455
Front Squat	1	3	335
	2	3	340

*Rest between weight changes should not exceed 30 seconds. Go directly into the next set. Rest two to three minutes between Rounds 1 and 2.
**Perform two reps of the snatch from each of three distinct positions: a dead hang, at the knee, and above the knee
***Sit for three full seconds in the hole on each rep.