FRANK MCGRATH WORKOUT ROUTINE!
(This was posted by Animal a while back)
Day 1: Chest
Incline Barbell Press: 4 sets x 12-6 reps Flat Dumbbell Press: 4 sets x 12-8 reps Incline Dumbbell Flyes: 3 sets x 12-8 reps Dumbbell Pullovers: 3 sets x 12-10 reps Cable Crossovers: 4 sets x 15-12 reps
Day 2: Back
Wide Grips Chins: 4 sets x 10 reps Barbell Rows: 4 sets x 12-6 reps T-Bar Rows: 4 sets x 12-8 reps Underhand Grip Pulldowns: 3 sets x 12-10 reps
Day 3: Off Day 4: Legs
Leg Extensions: 4 sets x 20 reps (warm-up) Leg Press: 4 sets x 20-12 reps Hack Squats: 4 sets x 15-10 reps Lunges: 3 sets x 15-12 reps Stiff-legged Deadlifts: 4 sets x 12-8 reps Lying Leg Curls: 4 sets x 15-10 reps
Day 5: Delts
Barbell Military Press: 4 sets x 12-6 reps Seated Side DB Lateral Raises: 4 sets x 12-8 reps Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps Hammer Strength Machine Press: 3 sets x 12-10 reps DB Shrugs: 4 sets x 12-8 reps
Day 6: Arms
Barbell Curls: 4 sets x 12-6 reps Alternating Dumbbell Curls: 4 sets x 12-8 reps Preacher Machine Curls: 4 sets x 15-10 reps Close Grip Bench Press: 4 sets x 15-8 reps Skullcrushers: 4 sets x 12-8 reps Pushdowns: 4 sets x 15-10 reps
SHOULDER Shoulder Workout #1
Barbell Shoulder Press 34-6 One Arm Side Laterals 312 Front Plate Raise 312 hold plate at the top for 3 sec Lying Rear Delt Raises 315
Shoulder Workout #2
Seated Side Laterals 38-12 Push Press 34-6 Reverse Flys 312 Side Lateral Raise 315
Shoulder Workout #3
Seated Bent Over Rear Delt Raise 38-12 Dumbbell Shoulder Press 34-6 Standing Low Pulley Deltoid Raise 38-12 Barbell Rear Delt Rows 312
Shoulder Workout #4
Arnold Press 36-8 Bent Over Low Pulley Side Laterals 38-12 Laterals Lying One Arm Lateral Raises 310 with each arm Front Dumbbell Raise 312
Shoulder Workout #5
One Arm Side Laterals 38 with 3 sec hold at the top Standing Military Press 36-8 Reverse Flys 38-12 Side Lateral Raises 315
Dwayne Johnson workout
Monday Shoulders Exercise Machine Press Dumbbell Lateral Raise superset w/ Front Dumbbell Raise Cable Bent Over Reverse Flye Hammer Strength Shrug 4-Way Neck Machine Sets 3 3 5 5 4 Reps 21 8 12, 10, 8, 6, 4 12, 10, 8, 6, 4 12
Tuesday Back Exercise Wide Grip Lat Pull Down Close Grip Lat Pull Down One Arm Machine Row Hyperextension Sets 5 5 4 4 Thursday Legs Exercise Leg Press Smith Machine Lunge Leg Curl Standing Calf Raise Friday Arms Exercise Dumbbell Curl Machine Curl Cable Tricep Extension Overhead Cable Tricep Extension One Arm Reverse Grip Cable Tricep Extension Saturday Chest Exercise Incline Dumbbell Press Dumbbell Bench Press Cable Crossover (super set with Push Ups) Push Up Sets 5 5 4 4 Reps 12, 10, 8, 6, 4 12, 10, 8, 6, 4 12 15 Sets 5 6 5 4 2 Reps 12, 10, 8, 6, 4 12, 10, 8, 6, 21, 21 12, 10, 8, 6, 20 12, 10, 8, 20 15 Sets 4 4 4 6 Reps 25, 20, 18, 16 8 12, 10, 8, 6 6 Reps 12, 10, 8, 6, 4 12, 10, 8, 6, 4 12 15, 15, 12, 12
John Cena Diet Plan
The following is a typical John Cena muscle building eating plan.
Meal 1 - Oatmeal with applesauce and raisins, 2 whole eggs and 6 egg whites. Meal 2 - Protein bar. Meal 3 - Brown rice with vegetables, and 2 chicken breasts. Meal 4 - Whole wheat pita bread with tuna. Meal 5 - Banana and a whey protein shake. Meal 6 - Pasta or brown rice, vegetables, salad with chicken or fish. Meal 7 - Low fat cottage cheese along with a casein protein shake.
John Cena Workout Routine
Day 1 - Legs and Calves Day 2 - Chest Day 3 - Arms Day 4 - Shoulders Day 5 - Back
Abs Training - John Cena performs one set of 60 crunches following each training day. Day 1 Legs and Calves Calves Exercise Seated Calf Raise Standing Bodyweight Calf Raise Legs Exercise Standing Single Leg Curl Leg Press Leg Extension Squat Single Leg Extension Day 2 Chest Chest Exercise Incline Bench Press Pec Dec Cable Crossovers Bench Press Sets Reps 20 20 15 15 10 Day 3 Arms Biceps 3-4 3-4 3-4 3 Incline Machine Press 3-4 Sets Rep Goal 4 5 4 4 3 20-25 20 15 10 15 10 Sets Reps 10 4 10-20 25
Hack Squat (Super set with next exercise) 3
Exercise Preacher Curl Standing Barbell Curl Seated Dumbbell Curl Standing Cable Curl Triceps Exercise Single Arm Cable Pressdown Lying Tricep Extension Overhead EZ Bar Extension Seated Barbell Tricep Extension Tricep Dip Day 4 Shoulders Shoulders Exercise Sets Reps 20 20 20 10 12 10 Rear Delt Machine Flyes 5 Machine Overhead Press 5 Machine Lateral Raise Dumbbell Lateral Raise Military Press 5 3 3 Seated Overhead Press 3
Sets Reps 5 3 3 3 12 10-12 10-12 12
Sets Rep Goal 20 10 Failure 20 20 Failure 3 6 3 3 4
Rope Pressdown (Superset with next exercise) 3
Day 5 Back Back Exercise Lat Pull Down Barbell Row Deadlift High Pulls Pull Up Barbell Shrug Sets Reps 5 5 4 4 4 5 20 12-20 12-20 8-15 20 Failure 20
One Arm Dumbbell Row 5
