The biggest superstar of WWE, John Cena came back to the WWE on Tuesday to announce that he is not done. With more than 14 years in WWE, he is the most popular star of WWE.  He has been gone from the scene to focus on his film and TV career. Earlier this year, the wrestler had undergone a shoulder surgery and then had a feud with current WWE Champion AJ Styles. John Cena’s fans were concerned that, like The Rock, he too will leave WWE for Hollywood. However, on SmackDown Live’s most recent edition, he told his fans that he is ready to step back into the ring. (ALSO READ Follow Salman Khan’s diet and workout routine to look sexy even at 51)

John Cena has been the Number 1 player during his career with the WWE. He started training in 1999 to become a wrestler.  He is known for his intensive training and if you want to see how your favourite wrestler is training, we bring you The John Cena Workout.  This three-day includes 27 lower body and upper body training designed by John Cena’s personal trainer, Rob Maclntyre. So are you ready to try out the three-day John Cena workout?

Day 1 Is for the upper body and you will be doing a total of eight exercises.

1. Barbell Bench press

You will require:  Barbell, bench

You will be doing three sets of five reps. For the three sets, Cena used 352, 374, and 383 pounds. It is a pressing drill for the upper body to build strength and size. The exercise engages the triceps, chest and shoulders. You will improve stability by lying down on a bench. You can use huge amount od weights to build size strength and power. (ALSO READ These 10 sexy photos of Sushant Singh Rajput are all the motivation you need to hit the gym)

2. Pause bench press

Do three sets of one rep. Hold in the bottom position for 1 to 3 second and explode to the top. 395 pounds is used by Cena.

3. Close-grip barbell bench press

You will require: Barbell, bench

You will be doing three sets of six reps. It is a pressing drill for the upper body and engages your triceps, chest and delts. The close-grip barbell bench press is done to build strength in the chest and triceps. To make it more effective arm building exercise, make your triceps do more work by placing your hand closer than shoulder width. This exercise will enhance the pushing strength of your upper body. You can also use dumbbells if you feel any shoulder pain.

4. Plate pushup

john

Do three sets of six reps.

5. Inverted row

You will require: Squat rack, barbell

Do three sets of 12 reps. It is a bodyweight exercise to improve the strength of your upper body, especially forearms, biceps, shoulder, abs and back. This exercise will increase the horizontal pulling strength and your core stability. (ALSO SEE Health apps for India: Top 10 health apps in India for Android users)

6. Machine pec flye

Do three sets of 10 reps.

7. Dumbbell bench press

Do three sets of 12 reps, while doing this keep your elbows in. The dumbbell bench press will strengthen your triceps, shoulders and chest. It also improves the muscular balanced. When you use dumbbells, you lower the risk of injuries to your shoulder.

8. Cable rear delt riase

DO three sets of 12 reps.

Day 2 is again for the upper body workouts.

John

1. Clean and jerk

Use sub-maximal weights for this. Do five sets of one rep.

2. Incline barbell bench press

You will require: Barbell, bench

Do three sets of 10 reps. It is a strength exercise for the upper body. It strengthens your triceps, shoulder and chest. The incline allows you to emphasis on the upper part of your body. The inclination makes it more joint friendly and safer. (ALSO READ These 10 hot WWE Divas and women wrestlers will inspire you to be strong and fit)

3. Dumbbell lateral raise

You will require: Dumbbells

Do three sets of 10 reps. Dumbbell lateral raise will strengthen your entire shoulder and the main focus is on the sides of the deltoid muscles.

4. Barbell bench press

You will require: Barbell, bench

Do three sets of five reps. This exercise will build the strength and size in the upper body. The emphasis is on the triceps, chest and shoulders.

5. Chinup

John

You will require: Pullup bar

Do three sets of 12 reps. This body-weight exercise will train your biceps and back. (ALSO SEE Geeta Phogat: This inspiring real-life video of the wrestler is giving us major feels!)

6. Triceps pressdown

You will require: V-handle, adjustable cable

Do three sets of 12 reps. It is an isolation exercise to increase the size and strength of the triceps.

7. Isometric back extension

Do three sets of 30-second reps.

Dat 3 is for your lower body.

John

1. Barbell landmine

Use 45 pounds weight to do two sets of 10 reps.

2. Decline barbell situp

Use 45 pounds weight to do two sets of 15 reps.

3. Barbell sidebar

Use 45 pounds weight to do one sets of two reps.

4. Clean

You will require: Barbell

Do three sets of 3, 2, 1 reps. Before doing this, do a warmup. For the first set, use 135 pounds; for the second set, use 185 pounds and for the third set, use 235 pounds. This multi-joint exercise builds strength and power throughout your body. It also helps in athletic coordination and core strength. The exercise includes a hip extension, a pull and a quarter squat. (ALSO SEE Salman Khan tops the Forbes 2016 India Celebrity 100 List: These 7 photos of Salman khan will give you fitness goals)

5. Clean

You will require: Barbell

Do three sets of 3, 1, 1 reps. This time use 265 pounds for the first set, 275 pounds for the second set and 285 pounds for the third set.

6. Clean

John

You will require: Barbell

Do three sets of 3, 1, 1 reps. For the first set, use 285 pounds; for the second set use 295 pounds and for the third set use 305 pounds.

7. Hanging snatch

Do 1 set of 1 rep and use 95 pounds.

8. Snatch grip shrug

Do one set of three reps and use 95 pounds.

9. Hanging snatch

Do five sets of 3,3,3,3,9 reps. For the first two sets, use 95 pounds and for the last three, use 145 pounds. (ALSO READ Follow Raees item girl Sunny Leone’s workout and diet plan to get sexy body!)

10. Back squat

You will require: Squat rack and barbell

Do five sets of 5,3,5,5,5 reps. For the first setm use 225 pounds; for the second set, use 315 pounds; for the third set, use 405 pounds; for the fourth set, use 455 pounds and for the fifth set use 495 pounds.

11. Pause squat

Do two sets of three reps. You can use 455 pounds weight.

12. Barbell front squat

You will require: Squat rack and barbell

Do three sets of three reps. For the first set, use 335 pounds and for the second and third set, use 340 pounds.