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John Cena: Six Weeks to More Size and Strength

Build a body like John Cena’s—and blow away your old maxes—in six weeks

DAY FOUR

1. Push Press

Weeks 1–3: Sets: 3 Reps: 5

Weeks 4–6: Sets: 3 Reps: 3

> Hold the bar at shoulder width and nudge it off the rack. Keep your forearms perpendicular to the floor. Bend your hips, dip your knees, and then explosively press the bar overhead.

2. Close-grip Bench Press

Weeks 1–3: Sets: 3 Reps: 5

Weeks 4–6: Sets: 3 Reps: 3

> Use a shoulder-width grip.

3a. Lying Dumbbell Triceps Extension

Sets: 4 Reps: 6

3b. Cable Backhand

Sets: 3 Reps: 8–10

> Attach a D-handle to the low pulley of a cable station. Standing sideways, grab it with your far hand and raise your arm out to your side.

3c. Seated Dumbbell Curl

Sets: 3 Reps: 8

4a. Bradford Press

Sets: 3 Reps: 8

> Press the barbell overhead (don’t lock out your elbows), lower it behind your head, then press up again. That’s one rep.

4b. Reverse Curl

Sets: 3 Reps: 8

4c. Barbell Shrug

Weeks 1, 3, 5: Sets: 4 Reps: 6

Weeks 2, 4, 6: Sets: 3 Reps: 12

> Hold the bar at shoulder width and shrug your shoulders as high as you can.

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