Dwayne Johnson, aka The Rock, used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six days per week, resting on day seven. Monday, Wednesday, Friday Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down Tuesday, Thursday, Saturday Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down The Rock Dwayne Johnson Sample Cutting Diet Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water The Rock Dwayne Johnson Sample Muscle Building Diet Meal 1 – 10 oz cod, 2 whole eggs, 2 cups oatmeal Meal 2 – 8 oz cod, 12 oz sweet potato, 1 cup veggies Meal 3 – 8 oz chicken, 2 cups white rice, 1 cup veggies Meal 4 – 8 oz cod, 2 cups rice, 1 cup veggies, 1 tbsp fish oil Meal 5 – 8 oz steak, 12 oz baked potato, spinach salad Meal 6 – 10 oz cod, 2 cups rice, salad Meal 7 – 30 grams casein protein, 10 egg-white omelet, 1 cup veggies (onions, peppers, mushrooms), 1 tbsp omega-3 fish oil The Rock, Dwayne Johnson, Muscle Building Workout Routine This is a muscle building workout routine used by The Rock, Dwayne Johnson. Day 1 – Shoulders Day 2 – Back Day 3 – Legs Day 4 – Arms Day 5 – Chest Day 1 – Shoulders Seated Military Press Machine – 3 sets x 21 reps Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps Hammer Stength Shrug – 5 sets x 12, 10, 8, 6, 4 reps Four Way Neck Machine – 4 sets x 12 reps Day 2 – Back Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps One Arm Seated Row Machine – 4 sets x 12 reps Back Extension – 4 sets x 15, 15, 12, 12 reps Day 3 – Legs Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set) Smith Machine Lunge – 4 sets x 8 reps per leg Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps Standing Calf Raise – 6 sets x 16 reps (Last set is drop set) Day 4 – Arms Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s) Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps *21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps. Day 5 – Chest Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps Cable Crossover – 4 sets x 12 reps Push Ups – 4 sets x 15 reps (superset with crossovers) Abs are performed twice a week – weighted Swiss ball crunches, 4 sets x 25 reps.
Posted on: Tue, 13 May 2014 19:47:43 +0000
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