John Morrison Workout

The WWE superstar John Morrison (real name: John Randall Hennigan) was born October 3, 1979 in Los Angeles, California. His billed height  is 6 ft 1 in (1.85 m) and billed weight – 223 lb (101 kg).

He lifts weights 5 to 6 days a week: 4 days on, one day off, 2 days on and one day off. Here’s his workout routine:

Day 1:
1. warn up: cardio (10 min) and stretch (10 min)
2. Torso and Joint Stabilization
3. Weights (Shoulders, Chest, Triceps)
Dumbbell Press – 3 sets, 6-8 reps
Dumbbell Incline Press – 3 sets, 6-8 reps
Bench Machine – 3 sets, 10 reps
Incline Machine – 3 sets, 10 reps
Cable Crosses high angle – 3 sets, 10 reps
Cable Crosses low angle – 3 sets, 10 reps
Cable Crosses straight – 3 sets, 10 reps
Dips – 3 sets / as many as he can
Dumbbell Military press – 3 sets, 8-10 reps
Military Machine – 3 sets, 10 reps
Shoulder Raises – 3 sets, 10 reps
Shrugs – 3 sets / 15 reps
Triceps Extensions – 3 sets, 10 reps
Dumbell Triceps Extensions – 3 sets, 10 reps
4. Stretch and Warm up Stretches
Day 2:
1. warn up: cardio (10 min) and stretch (10 min)
3. Weights (Back, Biceps, Legs)
Chinups – 3 sets, as many as he can
Pullups – 3 sets, as many as he can
Back Machine – 6 sets, 10 reps
Lat Pulls – 3 sets, 10 reps
Seated Low Rows – 3 sets, 10 reps
Rear Delts / Back Machine – 3 sets, 10 reps
Hyperextensions – 3 sets, 12 reps
Cable Curls – 3 sets, 10 reps
Curl Machine – 6 sets, 6-8 reps

Dumbbell Curls – 3 sets, 8-10 reps
Leg Press – 3 sets, 12 reps
Calve Raises on Leg Press – 3 sets, 21 reps
Seated Calve Raises – 3 sets, 15 reps
Leg Extensions – 3 sets, 12 reps
Leg Curls – 3 sets, 12 reps
4. Stretch
5. cardio (5 – 10 min)
6. Aerobic Training