Dwayne Johnson, better known as The Rock, is an American professional wrestler and you'm nowadays looks more back on the big screen. Dwayne is a striking appearance which is largely due to his muscle mass. In the following overview you find back his training combined with his feeding schedule.
Training at The Rock
Day 1 - Shoulders
- Seated Military Press Machine - 3 sets - 21 reps
- Dumbbell Lateral Raise superset with Dumbbell Front Raise - 3 sets - 8 reps
- Rear Delt Raise Cable - 5 sets - 12, 10, 8, 6, 4 reps
- Hammer Strength Shrug - 5 sets - 12, 10, 8, 6, 4 reps
- Four Way Neck Machine - four sets - 12 reps
Day 2 - Back
- Wide Grip Lat Pulldown - 5 sets - 12, 10, 8, 6, 4 reps
- Close Grip Lat Pulldown - 5 sets - 12, 10, 8, 6, 4 reps
- One Arm Seated Row Machine - four sets - 12 reps
- Back Extension - 4 sets - 15, 15, 12, 12 reps
Day 3 - Legs
- Leg Press - 4 sets - 25, 20, 18, 16 reps (last set is a drop set)
- Smith Machine Lunge - four sets - 8 reps per leg
- Lying Leg Curl - four sets - 12, 10, 8, 6 reps
- Standing Calf Raise - six sets - 16 reps (last set is a drop set)
Day 4 - Arms
- Alternating Dumbbell Curl - 5 sets - 12, 10, 8, 6, 4 reps
- Preacher Curl Machine - six sets - 12, 10, 8, 6, 21, 21 repetitions (* last two sets are 21s)
- Cable Tricep Extension - 5 sets - 12, 10, 8, 6, 20 reps
- Overhead Cable Extension - 4 sets - 12, 10, 8, 20 reps
- One Arm Reverse Grip Tricep Extension - 2 sets - 15 reps
* 21s means of which the first 21 repeats 7 times make the first half movement, then 7 times make the second half of the movement, and the last set of the full range of motion.
Day 5 - Chest
- Incline Dumbbell Press - 5 sets - 12, 10, 8, 6, 4 reps
- Dumbbell Bench Press - 5 sets - 12, 10, 8, 6, 4 reps
- Cable Crossover - four sets - 12 reps
- Push Ups - four sets - 15 reps (superset with crossovers)
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