DWAYNE JOHNSON WORKOUT
Dwayne Johnson, or The Rock, is regarded as one of the greatest professional wrestlers of all time.
The Rock has won the WWF Heavyweight title six times and the WWF Tag Team championships five times.
Dwayne is just as much an athlete as he is an actor, this means when he hit the gym he takes it very serious.
When deciding how much weight to use, The Rock starts the first week by seeing how much weight he can lift 12 times. If he can do more than 12, he adds more weight.
Dwayne Johnson hits the gym six days per week, typically focusing on a single body part per day. At 40, he’s a seasoned, natural trainer. “I go by feel,” he says, and remarks that when he’s in the gym it’s all business.
And The Rock’s favorite body part? Legs, which is why he leaves them for Saturday once he has additional time to train them.
The following routine and diet was listed by numerous sources like Muscleandbrawn.com and MuscleandStrength.com
Dwayne Johnson Workout Routine.
(Click each Tab to Display Workouts)
|Dwayne Johnson – Day 1 – Shoulders|
|1||Seated Military Press Machine||3||21|
|2||Dumbbell Lateral Raise super set with Dumbbell Front Raise||3||8|
|3||Rear Delt Cable Raise||5||12,10,8,6,4|
|4||Hammer Strength Shrug||5||12,10,8,6,4|
|5||Four Way Neck Machine||4||12|
|Dwayne Johnson – Day 2 – Back|
|1||Wide Grip Lat Pull Down||5||12,10,8,6,4|
|2||Close Grip Lat Pull Down||5||12,10,8,6,4|
|3||One Arm Seated Row Machine||4||12|
|Dwayne Johnson – Day 3 – Legs|
|2||Smith Machine Lunge||4||8|
|3||Lying Leg Curl||4||12,10,8,6|
|4||Standing Calf Raise||6||16|
|Dwayne Johnson – Day 4 – Arms|
|1||Alternating Dumbbell Curl||5||12, 10, 8, 6 , 4|
|2||Preacher Machine Curl||6||12, 10, 8, 6, 21, 21|
|3||Cable Tricep Extension||5||12, 10, 8, 6, 20|
|4||Overhead Cable Extension||4||12, 10, 8, 20|
|5||One Arm Reverse Grip Tricep Extension||2||15|
|Dwayne Johnson – Day 5 – Chest|
|1||Incline Dumbbell Press||5||12, 10, 8, 6, 4|
|2||Dumbbell Bench Press||5||12, 10, 8, 6, 4|
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DWAYNE JOHNSON DIET PLAN
Sample Daily 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