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



33 comments:

  1. nikolai says

    Thanks for this post! Dwane is very strong man, I am sure that everything is due to a healthy lifestyle


    Tutul Das says
    This comment has been removed by a blog administrator.

    heller sam says

    It feels awesome to read such informative and unique articles on your websites.weight loss


    Anonymous says

    Why we hv to eat only egg white not that yellow which is in the middle of egg


    Aman Batra says

    Why we hv to eat only egg white not that yellow which is in the middle of egg

    ANSWER: because yellow part of egg(yolk) contains higher cholesterol Overeating can make you fat but if you eat in limit then yolk is also good for health.


    Anonymous says

    I like cake


    Anonymous says

    slappa da byeess


    Audie Tiller says

    That's true! He once made a comeback in the WWE, and aside from the tattoo on his arm, I also noticed the great improvement on his body. He looked more firm and I thought he looked better than before.


    post workout supplements says

    I wonder if he was using any supplements such as a pre or post workout supplement. Its kinda hard these days to go without any supplementation.


    Anonymous says

    Roids People....seriously you can't do this without help.


    Golden Chiteto says

    i lyk tht


    teresa bowen says

    Some people encountered problems in terms of their sex drive! They are looking for more information about the testosterone booster.


    Fabio says

    Actually Dwayne is much more a bodybuilder nowdays than a wrestler, man. lol


    Daniel says

    Are the serving sizes for the oats/grits/barley, as mentioned in this article, the dry or cooked measure? Thanks.


    Lawrence Koscal says

    I didn't see any deadlifts squats or power lifting in there


    james marino says

    E gli steroidi ke prende nn gli hai messi? :D


    jeremy says

    Wow! I am a big fan of his workout.

    Pro Lean Wellness


    Alex Miller says

    I just started this workout and I definitely feel the burn however I am also concerned that there is no powerlifting and I want to know if anybody knows whether one muscle group a week really works or if I should stick to doing a muscle group 2-3 times a week


    roxy says

    like this
    phentermine 37.5 review


    shaun rennalls says

    Why are you having carbs in meal 6 ?.When you consume carbs at night it releases insulin into your system and that inhibits your bodys release of growth hormone.Growth hormone makes you leaner and keeps your body drawing up the protein and nutrients.


    Jayvonn Jamison says

    I dead wanna follow this plan


    Noel Sanchez says

    I'm noel sanchez from venezuela my opinion you doing better than vin diesel good accion moves


    Noel Sanchez says

    I'm doing your workout roting very good


    Bill P. says

    Those abs, and no ab workouts?! NEVER? Odd.


    Lee Farmer says

    BILL P - Those abs, and no ab workouts?! NEVER? Odd.

    Quality abs are down to body fat % - thats why Abs are made 30% in the gym 70% in the kitchen


    ARJUN KUMAR says

    NICCCCCCCCCCCC MAN..........


    Md Biplob says
    This comment has been removed by a blog administrator.

    Amber Lynn Jones says
    This comment has been removed by a blog administrator.

    Acker Arey says
    This comment has been removed by a blog administrator.

    Andrew says

    This is the perfect blog for anyone who wants to know about this topic. Now, I know the secret of my idol, the Rock. Thank you for sharing!


    Richard Morris says
    This comment has been removed by a blog administrator.

    superhumanradio says

    Great story. I’m so glad you shared it here, it’s inspired me to also move forward on my journey and realize that every step does count!this was awsome i enjoyed reading.


    Leroy Davis says

    great workout you got there!


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