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    Dwayne Johnson

    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 Rocks Workout Playlist
    From Muscle & Fitness:

    Eminem - Till I Collapse
    Living Colour - Cult of Personality
    Tupac - Ghost
    Metallica - Enter Sandman
    Jay-Z - Moment of Clarity
    Public Enemy ? Cant Truss It
    Hank Williams Jr. - A Country Boy Can Survive
    Trick Daddy - Where U From
    Tupac - Hell 4 A Hustler
    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.
    Attached Images Attached Images
    <a href=http://www.steelgear.net/ target=_blank>www.steelgear.net</a>

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    He is the king

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    STFU AND TRAIN!!!!
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    Quote Originally Posted by Ebbe View Post
    He is the king

    You meen the scorpion king

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    This man got huge for his new comming movie
    <a href=http://www.steelgear.net/ target=_blank>www.steelgear.net</a>

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