program and training with Dwayne Johnson in six pays per week

the rock training program

Dwayne Johnson, aka The Rock, used this elbow grease routine whereas making an attempt to reduce from fourteen to seven-membered bodyfat for a few of his Hollywood flick roles.

dwayne johnson training

He trained six pays per week, resting on day seven.

Monday, Wednesday, Friday

Chest, back, biceps, calves: five sets, 15-20 reps, thirty second rest periods
Cardio: five minute preparation, twelve minutes high intensity, five minute quiet down

Tuesday, Thursday, Saturday

Quads, hamstrings, shoulders, triceps: five sets, 15-20 reps, thirty second rest periods
Cardio: five minute preparation, twelve minutes high intensity, five minute quiet down

The Rock Dwayne Johnson Sample Cutting Diet

Meal 1: ten dish whites, three servings cream of rice or one cup oatmeal, three rice cakes, 24oz water
Meal 2: 6oz skinless grilled pigeon breast, one cup grits, 6oz yams, one cup of steamed asparagus, 24oz water
Meal 3: 6oz tuna, one cup rice, one sliced cucumber, 24oz water
Meal 4: 6oz perch fillet, one cup barley, 6oz white potato, one cup steamed inexperienced beans, 24oz water
Meal 5: 6oz tenderloin, one cup rice, 6oz sweet potato, 1 cup peas, 24oz water
Meal 6: ten dish whites, three servings cream of rice or one cup oatmeal, 24oz water

The Rock’s elbow grease listing

From Muscle & Fitness

Eminem – until I Collapse
Living color – Cult of temperament
Tupac – Ghost
Metallica – Enter elf
Jay-Z – Moment of Clarity
Public Enemy – Can’t Truss It
songwriter Jr. – a rustic Boy will Survive 
Trick pa – wherever U From
Tupac – Hell four A Hustler
Godsmack – I Stand Alone

The Rock, Dwayne Johnson, Muscle Building elbow grease Routine

This is a muscle building elbow grease routine utilized by The Rock, Dwayne Johnson.

Day one – Shoulders
Day two – Back
Day three – Legs
Day four – Arms
Day five – Chest

The Rock, Dwayne Johnson, Muscle 

Day one – Shoulders

sitting weightlifting Machine – three sets x twenty one reps
Dumbbell Lateral Raise super set with Dumbbell Front Raise – three sets x eight reps every
Rear Delt Cable Raise – five sets x twelve, 10, 8, 6, 4 reps
Hammer Stength Shrug – five sets x twelve, 10, 8, 6, 4 reps
Four approach Neck Machine – four sets x twelve reps





Day two – Back

Wide Grip latisimus dorsi Pull Down – five sets x twelve, 10, 8, 6, 4 reps
shut Grip latisimus dorsi Pull Down – five sets x twelve, 10, 8, 6, 4 reps
One Arm sitting Row Machine – four sets x twelve reps
Back Extension – four sets x fifteen, 15, 12, 12 reps

 The Rock's 2012 exercize

Day three – Legs

Leg Press – four sets x twenty five, 20, 18, sixteen (Last set is drop set)
Smith Machine Lunge – four sets x eight reps per leg
Lying leg exercise – four sets x twelve, 10, 8, 6 reps
Standing Calf Raise – half dozen sets x sixteen reps (Last set is drop set)

The Rock's Training arm

Day four – Arms

Alternating Dumbbell Curl – five sets x twelve, 10, 8, 6, 4 reps
sermonizer Machine Curl – half dozen sets x twelve, 10, 8, 6, 21, twenty one reps (*Last two sets square measure 21s)
Cable Tricep Extension – five sets x twelve, 10, 8, 6, 20 reps
Overhead Cable Extension – four sets x twelve, 10, 8, 20 reps
One Arm Reverse Grip Tricep Extension – two sets x fifteen reps

The Rock's Training Chest

Day five – Chest

Incline Dumbbell Press – five sets x twelve, 10, 8, 6, 4 reps
Dumbbell Bench Press – five sets x twelve, 10, 8, 6, 4 reps
Cable Crossover – four sets x twelve reps
Push Ups – four sets x fifteen reps (superset with crossovers)

The Rock's 2012 exercize workout for wrestlemania