The Rock(Dwayne Johnson)
The Rock
The Rocks early day's were spent on the field where he excelled in collage football,but due
to being cut he followed in his farther' and grandfather's footsteps and became a pro wrestler.
And the rest as they say is history
I could write page's on what the Rock has done for Pro Wrestling but this is not a Wrestling site
And for those who have been living in a cave for the last 10 years he is now a Hollywood superstar
Pain & Gain is the soon to be released bodybuilding movie starring Dwayne "The Rock" Johnson
Pain & Gain is an action comedy about two bumbling, drug-abusing bodybuilders who end up in an extortion ring.
So you can imagine the extreme workout's/dieting that Johnson had to go through to prepare for this role.
So the following is Dwayne's training regime for MASS(and lots of it)
“When I train, I’m peeled away. I’m at my rawest state.
Generally there’s spit coming out my mouth, sweat pouring out my body and every once in awhile I may have just finished throwing up.
Those are pretty good indications that it’s not time to talk and you should just pass me by.”
Don't talk to The Rock when he's training!
These is also a typical training regime if you want to build mass. And remember
if you do want to try this then you have to seriously load up those calories.
Shoulders
Machine Press 3 sets of 21
Dumbbell Lateral Raise super set w/ Front Dumbbell Raise 3 8
Cable Bent Over Reverse Fly 5 sets 12, 10, 8, 6, 4
Hammer Strength Shrug 5 sets 12, 10, 8, 6, 4
4-Way Neck Machine 4 sets of 12
Back
Wide Grip Lat Pull Down 5 sets 12, 10, 8, 6, 4
Close Grip Lat Pull Down 5 sets 12, 10, 8, 6, 4
One Arm Machine Row 4 sets of 12
Hyper extension 4 sets 15, 15, 12, 12
Legs
Exercise Sets Reps
Leg Press 4 sets 25, 20, 18, 16
Smith Machine Lunge 4 sets 8
Leg Curl 4 sets 12, 10, 8, 6
Standing Calf Raise 6 x 6
Arms
Exercise Sets Reps
Dumbbell Curl 5 sets 12, 10, 8, 6, 4
Machine Curl 6 sets 12, 10, 8, 6, 21, 21
Cable Tricep Extension 5 sets 12, 10, 8, 6, 20
Overhead Cable Tricep Extension 4 sets 12, 10, 8, 20
One Arm Reverse Grip Cable Tricep Extension 2 sets 15
Chest
Exercise Sets Reps
Incline Dumbbell Press 5 sets 12, 10, 8, 6, 4
Dumbbell Bench Press 5 sets 12, 10, 8, 6, 4
Cable Crossover (super set with Push Ups) 4 x 12
Push Up 4 x 15
One thing you have to bear in mind is that Dwayne Johnson IS an athlete who has been training for years.
If you want to try Dwayne's workout you would also have to bulk up your calorie intake.
Pain & Gain is an action comedy about two bumbling, drug-abusing bodybuilders who end up in an extortion ring.
So you can imagine the extreme workout's/dieting that Johnson had to go through to prepare for this role.
So the following is Dwayne's training regime for MASS(and lots of it)
“When I train, I’m peeled away. I’m at my rawest state.
Generally there’s spit coming out my mouth, sweat pouring out my body and every once in awhile I may have just finished throwing up.
Those are pretty good indications that it’s not time to talk and you should just pass me by.”
Don't talk to The Rock when he's training!
These is also a typical training regime if you want to build mass. And remember
if you do want to try this then you have to seriously load up those calories.
Shoulders
Machine Press 3 sets of 21
Dumbbell Lateral Raise super set w/ Front Dumbbell Raise 3 8
Cable Bent Over Reverse Fly 5 sets 12, 10, 8, 6, 4
Hammer Strength Shrug 5 sets 12, 10, 8, 6, 4
4-Way Neck Machine 4 sets of 12
Back
Wide Grip Lat Pull Down 5 sets 12, 10, 8, 6, 4
Close Grip Lat Pull Down 5 sets 12, 10, 8, 6, 4
One Arm Machine Row 4 sets of 12
Hyper extension 4 sets 15, 15, 12, 12
Legs
Exercise Sets Reps
Leg Press 4 sets 25, 20, 18, 16
Smith Machine Lunge 4 sets 8
Leg Curl 4 sets 12, 10, 8, 6
Standing Calf Raise 6 x 6
Arms
Exercise Sets Reps
Dumbbell Curl 5 sets 12, 10, 8, 6, 4
Machine Curl 6 sets 12, 10, 8, 6, 21, 21
Cable Tricep Extension 5 sets 12, 10, 8, 6, 20
Overhead Cable Tricep Extension 4 sets 12, 10, 8, 20
One Arm Reverse Grip Cable Tricep Extension 2 sets 15
Chest
Exercise Sets Reps
Incline Dumbbell Press 5 sets 12, 10, 8, 6, 4
Dumbbell Bench Press 5 sets 12, 10, 8, 6, 4
Cable Crossover (super set with Push Ups) 4 x 12
Push Up 4 x 15
One thing you have to bear in mind is that Dwayne Johnson IS an athlete who has been training for years.
If you want to try Dwayne's workout you would also have to bulk up your calorie intake.