John Cena (real name: John Felix Anthony Cena) is an American professional wrestler and actor.
He is considered one of the biggest wrestling superstars of all time.
John Cena was not a strong and muscular guy when he attended school. In high school, he weighed only 120 lbs.
At 18, he started bodybuilding and working out vigorously at the gym, gaining substantial muscle mass and weight.
John Cena Profile
- Name: John Felix Anthony Cena Jr.
- Preferred Name: John Cena
- Age: 46 age
- D.O.B: April 23, 1977
- Place Of Birth: West Newbury, Massachusetts, United States
- Nationality: USA
- Ring Name(S): John Cena, Juan Cena, Mr. P, Prototype, The Prototype
- Signature moves: Attitude Adjustment, STF, Five Knuckle Shuffle
- Catchphrases: “You can’t see me!”, “You want some? Come get some!”
- WWE main roster debut: June 27, 2002
- College: Springfield College
- Held 16 titles while in the WWE
John Cena Body Measurements
- Height: 1.85 m (6’ 1”)
- Weight: 251 lbs (114 kg)
- Chest: 50”
- Waist: 36”
- Bicep: 19
John Cena Arm Size
John Cena’s arm size is around 19 inches, which is smaller than Hulk Hogan’s current biceps size of 22 inches and Arnold Schwarzenegger’s biceps size of 24 inches when pumped.
John Cena Workout Schedule
John Cena has a very hectic schedule, probably as busy as yours. Aside from live television appearances, he is traveling for house show appearances and television interviews, spending quality time around his fan base, the Armed Forces, his personal relationships, and his family.
Above all else, he sometimes has enough time to take an hour or two to lift weights and make an impact inside the gym.
Because of his schedule, he does not set according to isolated body parts but groups between exercising his Upper and Lower Bodies and completing his Cardio sessions.
As you can see, the upper body workout works on the chest, back, shoulders, and arms.
Within the time frame of his Upper Body workouts, he will need to train his Arms.
John Cena Diet
To balance his rigorous workout schedule and maintain an athletic body, Cena’s diet should comprise protein-rich food sources.
Therefore, he has a well-balanced diet plan that provides all the nutrients and the necessary calories. Various fruits, vegetables, and cereals also fulfill his daily dietary requirements.
Workout Routine Plan
- Day 1 – Legs and Calves
- Day 2 – Chest
- Day 3 – Arms
- Day 4 – Shoulders
- Day 5 – Back
John Cena Typical Arms Workout
If you have seen John Cena before, then you ought to know he is one ripped dude. I found this John Cena arm workout on the Muscle and Fitness website. This workout seems like a decent arm routine.
I would guess that John Cena doesn’t perform this workout by itself. I’m assuming he uses it as a finisher or something along those lines.
I felt the workout was a good arm workout. I had already worked out that day, so I just did this John Cena Arm Workout to add in a little more bicep and tricep work.
The workout, in total, took me about 25 minutes. I tried to use short rest periods and crank out the reps. The full Workout is below:
| Exercise | Sets | Reps |
|---|---|---|
| Preacher Curl | 5 | 12 |
| Standing Barbell Curl | 3 | 10-12 |
| Seated Dumbbell Curl | 3 | 10-12 |
| Standing Cable Curl | 3 | 12 |
| Rope Pressdown (Superset with next exercise) | 3 | 20 |
| Single Arm Cable Pressdown | 3 | 10 |
| Lying Tricep Extension | 6 | Failure |
| Overhead EZ Bar Extension | 3 | 20 |
| Seated Barbell Tricep Extension | 3 | 20 |
| Tricep Dip | 4 | Failure |
John Cena’s Sleeve-Busting Arm Routine
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.