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.
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.
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.
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.
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.
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