Dwayne Johnson Training

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    Dwayne Johnson Training

    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.

  2. #2
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    Subbed, I need to change up my routine

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    Wonder what his cycle looks like?
    Quote Originally Posted by heavyiron View Post
    Estrogen is from Satan. Testosterone is a gift from baby Jesus.
    Powered by AGENT YES

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    He's supposedly all natural, but not likely

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    Re: Dwayne Johnson Training

    Quote Originally Posted by Z499 View Post
    He's supposedly all natural, but not likely
    I doubt it as well. Hes a specimen though.


    Sent from my DROID4 using Tapatalk 2

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    He is Samoan though and those boys aren't small

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    Quote Originally Posted by Z499 View Post
    He is Samoan though and those boys aren't small
    Yeah I bet we would be surprised on how low his gear usage is. Samoan guys carry a ton of muscle or a lot of fat.

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    He is juiced up like crazy, who are you guys kidding? And I like his training and diet regimen. I don't know if it is the same he does now though. He is the biggest he has ever been in his life.

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    He is using some shit but the question is what..

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    anyone who thinks the rock isn't using is just plain dumb. shouldn't even be a discussion. he looks beast recently though.

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    hes pinning you can tell. Look at hime between movies... They started to film the new GI year ago and then look at him back in 2007-2010... He looked natural back then, but now hes a fucking monster period.

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    Quote Originally Posted by jay_steel View Post
    hes pinning you can tell. Look at hime between movies... They started to film the new GI year ago and then look at him back in 2007-2010... He looked natural back then, but now hes a fucking monster period.
    kinda like Tom Hardy, look at him from the movie This Means War and now as Bane in the new Batman.

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    LOL at the Rock not juicing. First he started as a pro WWF wrestler (reason enough). 2nd hes a move star now, they have access to anything.

    Also anyone else notice, no squats or deadlifts. what a pussy

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    He was also ripped though in that one MMA movie, but he was HUGE as Bane. All those celebs are on gear though. I mean think about it. You have a director that says hey you will be great for the part but i need you to put on 20 lbs of muscle, by the way the part is a 55 million $ deal. You really think they are going to say no i want to stay natural. Even Haley Berry, Brittany Spears, Jessica Simpson and ect used PED's to lose fat for music videos and ect.

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    he actually started off lifting in high school and then went on to college football, from there he sustained an knee injury and that put him out of any chance of sports and his dad was a pro wrestler Rocky Johnson so Dwayne decided to fallow in his dads foot steps as a wrestler. I bought Dwanes book when it came out 13 years ago, It has a ton of info on him. He also lost his virginity when he was 9 to a girl that was 13... yup thats in the book too.

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