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John Cena WWE Professional Wrestler’s Power Lifting Workout

August 1, 2013 | 0 Comments
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Sets and Reps Schedule for Snatch and Power Clean:









Week 1: 4 sets of 3 reps at 75%
Week 2: 4 sets of 3 reps at 80%
Week 3: 4 sets of 2 reps at 83%
Week 4: 4 sets of 2 reps at 85%
Week 5: 2 sets of 2 at 90% then 3 sets of 1 at 95%
Week 6: Test your Max (1RM)

Sets and Reps Schedule for Squat, Front Squat, and Bench Press:









Week 1: 3 sets of 8 reps
Week 2: 3 sets of 6 reps
Week 3: 3 sets of 5 reps
Week 4: 4 sets of 3 reps
Week 5: 4 sets of 2 reps
Week 6: Test your Max (1RM)

Use the following 4 day split for 6 consecutive weeks:

Day 1

1) Squat: See table above for sets and reps

2) Front Squat: See table above for sets and reps

3) Hamstring Curls: 3 sets of 6 reps

Day 2

1) Bench Press: See table above for sets and reps

2) Dumbbell Row:





Week 1-3: 4 sets of 8 reps
Week 4-6: 4 sets of 5 reps

3) Incline Dumbbell Press:





Week 1-3: 4 sets of 8 reps
Week 4-6: 4 sets of 5 reps

4) Chins:





Week 1-3: 3 sets to failure
Week 4-6: 3 sets of 5 reps (with weight)

5) Dumbbell Pullovers:




Week 1-6: 3 sets of 10-12 reps

Day 3

1) Snatch: See table above for sets and reps

2) Power Clean: See table above for sets and reps

3) Front Squat: See table above for sets and reps

Day 4

1) Push Press:





Week 1-3: 3 sets of 5 reps
Week 4-6: 3 sets of 3 reps

2) Close-Grip Bench Press:





Week 1-3: 3 sets of 5 reps
Week 4-6: 3 sets of 3 reps

3) Dumbbell Skull Crushers:




Week 1-6: 4 sets of 6 reps

4) Cable Triceps Kickbacks:




Week 1-6: 3 sets of 8-10 reps


5) Seated Dumbbell Biceps Curls




Week 1-6: 4 sets of 6 reps

6) Standing Barbell Shoulder Press:




Week 1-6: 3 sets of 8 reps

7) Reverse Barbell Biceps Curls:




Week 1-6: 3 sets of 8 reps

8) Barbell Shrug:





Week 1-3-5: 4 sets of 6 reps
Week 2-4-6: 3 sets of 12 reps

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