The Rock Dwayne Johnson workout and diet secret

The Rock Dwayne Johnson workout and diet secret

 

What you need to know

The Rock Dwayne Johnson workouts routine

The Rock Dwayne Johnson fitness/bodybuilding secrets

The Rock Dwayne Johnson dieting plans

 

The Rock workouts and diet tells that The Rock (Dwayne Johnson) is a star of the upcoming movie Faster as well as a former WWE superstar and college football player. It wasn't that long ago that the man known in the WWE as "The Rock" was a bulky 280lb defensive lineman at the University of Miami. However, The Rock's training helped transform him into a chiseled 260lb wrestler and then into an athletic 225lb movie star.

Workouts Routines 

Monday– 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

Tuesday – 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

 

Wednesday- Rest

Thursday – 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)

Friday – 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.

Saturday – 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) 

Sunday - Rest

Dieting Routines 

 

With his old diet regime, The Rock simplay wasn't eating enough. He'd also stop his carb intake after 3 pm., which left his body without fuel. The result was lower metabolism. All that changed when trainer Billy Beck kept The Rock's body stoked with the following meal plan-an average of 600 calories a setting, six times a day. with burning fat in mind. "You've got to intoduce balance into your diet." Beck says. "Think of a Mercedes symbol; the ideal meal is a combination of lean protein, starchy carbs, and fibrous vegetables." Now, you probably don't carry 245 pounds on a 6'4" frame, so you won't consume Rock-like volumes. But with a little long division, the principles can work for you. For instance, a 180-pound Dwayne wannabe woud need to pack 3,100 calories a day. Vigorus muscle makers of other sizes can adjust their meals accordingly. Here's what fuels a typical day in the life of The Rock.

• Meal One- 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24 oz water
• Meal Two- 6-oz skinless grilled chicken breast, 1 cup grits, 6 oz yams, 1 cup of steamed asparagus, 24 oz water
• Meal Three- 6-oz water-packed tuna, 1 cup brown rice, 1 sliced cucumber, 24 oz water
• Meal Four- 6-oz perch fillet, 1 cup barley, 6-oz baked potato, 1 cup steamed green beans, 24 oz water
• Meal Five- 6-oz pork tenderloin, 1 cup brown rice, 6-oz sweet potato, 1 cup peas, 24 oz water
• Meal Six- 10 egg whites, scrambled, 3 servings cream of rice or 1 cup oatmeal, 24 oz water