WWE Stars Workout Plans

John Cena’s 3 day work out plan

• Day 1
  • Barbell bench press 3 sets, 5 reps
  • Pause bench press 3 sets, 1 rep
  • Close-grip barbell bench, 3 sets, 6 reps
  • Plate pushup, 3 sets, 6-8 reps
  • Inverted row, 3 sets, 12 reps
  • Machine pec flye, 3 sets, 10 reps
  • Dumbbell bench press, 3 sets, 23 reps
  • Cable rear delt raise, 3 sets, 10 reps
• Day 2
  • Clean and jerk, 5 sets, 1 rep
  • Incline barbell bench 3 sets, 10 reps
  • Dumbbell lateral raise, 3 sets, 8-10 reps
  • Barbell bench press, 3 sets, 5 reps
  • Chinup, 3 sets, 10 reps
  • Triceps pressdown, 3 sets, 12 reps
  • Isometric back extensions, 3 sets, 30 sec reps
• Day 3
  • Barbell landmine, 2 sets, 10 reps
  • Decline barbell situp, 2 sets, 15 reps
  • Barbell sidebend, 1 set, 2 reps
  • Clean, 3 reps, 3,2,1 reps
  • Clean, 3 sets, 2,1,1 reps <30 sec between sets
  • Clean, 3 sets, 2,1,1 reps <30 sec between sets
  • Hanging snatch, sets 1, reps 1
  • Snatch grip shrug, 1 set, 3 reps
  • Hanging snatch, 5 sets, 3,3,3,3,9
  • Back squat, 5 sets, 5,3,5,5,5 reps
  • Pause squat, 2 sets, 3 reps
  • Barbell front squat, 3 sets, 3 reps

Triple H

• Barbell bench press, 3-5 reps
• Band pull apart, 100 total reps
• YTW raise, 4 sets, hold 15 sec each
• Shoulder schocker, 3 sets, 10 of each rep
• Barbell biceps curl, 3 sets, 10 reps
• Pushdown, 100 total reps
• RKC plank, 3 sets, 5 reps
• Pallof press, 3 sets, 15 reps

Nikki Bella, work out varies by location and wrestling schedule

•  30 minutes of intense cardio that includes running on treadmill, and sprinting.
• 3 sets of burpee of 10 reps
• 3 sets of glute bridges of 5 reps
• 3 sets of jump squats of 10 reps
• 3 sets of planks of 10 reps
• 3 sets of jumping jacks of 10 reps
• 3 sets of push-ups of 10 reps
• Heavy back squats:6 sets of 6-8 rep
• Dumbbell Lunges:4 sets of 12 reps.
• Dumbbell squats:3 sets of 10 reps.

Sheamus

• Front squat, 4 sets, 3 reps
• Sumo deadlift, 2 sets, 3-5 reps
• Glute ham raise, 4 sets, 8-10 reps
• Walking barbell lunge, 3 sets, 10 reps
• Back squat, 1 set, 20 reps
• Ab wheel rollout, 10-12 sets, 3 reps
• Decline setup, 20 sets, 3 reps
• Plank 60 second sets, 3 reps
• Push press, 3 sets, 5 reps
• Incline 1 1/4 bench, 3 sets, 8-10 reps
• Cable Flye, 2 sets, 12 reps
• Chinups, 2 sets, failure
• Weighted dips, 3 sets, 6 reps
• Bent over bench, 3 sets, 8 reps
• Triceps pressdown, 3 sets, 10 reps
• Close grip bench, 3 sets, 10 reps
• Barbell curl, 3 sets, 10 reps
• DB preacher curl, 3 sets, 10 creps
• Face pulls, 3 sets, 12 reps
• Farmers walk, 3 sets, 12 reps

 Steve Austin’s four day work out

• Monday
  • Squat, 5-6 sets, 6-8 reps
  • Straight-legged deadlift, 2 sets, 6-8 reps
  • Barbell shrugs, 2 sets, 6-8 reps
  • Dumbbell shrugs, 2 sets, 6-8 reps
• Tuesday
  • Bench, 3-4 sets, 6-8 reps
  • Incline bench, 2 sets, 6-8 reps
  • 30 min cardio
• Thursday
  • Barbell rows, 2 sets, 6-8 reps
  • Dumbbell rows, 2 sets, 6-8 reps
  • Barbell shrugs, 2 sets, 6-8 reps
  • Dumbbell shrugs, 2 sets, 6-8 reps
  • 30 min cardio
• Friday
  • Barbell press, 2 sets, 6-8 reps
  • Dumbbell press, 2 sets, 6-8 reps
  • Close-grip bench, 2 sets, 6-8 reps
  • 30 min cardio