Scribd Logo
Upload

Welcome to Scribd!

  • 223 views

    The Rock Diet and Worout Routine

    Uploaded by

    Abraham Lopez
    Dwayne used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six pays per week, resting on day seven.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    The Rock Diet and Worout Routine

    Uploaded by

    Abraham Lopez
    223 views4 pages
    Dwayne used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six pays per week, resting on day seven.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Dwayne used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six pays per week, resting on day seven.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    223 views4 pages

    The Rock Diet and Worout Routine

    Uploaded by

    Abraham Lopez
    Dwayne used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six pays per week, resting on day seven.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    The Rock, Dwayne Johnsons Workout

    Routine And Diet


    The Rock, Dwayne Johnsons Workout
    Routine And Diet
    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 pays 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 Rocks Workout Playlist
    From Muscle & Fitness
    1. Eminem Till I Collapse
    2. Living Colour Cult of Personality
    3. Tupac Ghost
    4. Metallica Enter Sandman
    5. Jay-Z Moment of Clarity
    6. Public Enemy Cant Truss It
    7. Hank Williams Jr. A Country Boy Can Survive
    8. Trick Daddy Where U From
    9. Tupac Hell 4 A Hustler
    10. Godsmack I Stand Alone
    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.

    You might also like