Dwayne Johnson 5k8u

Dwayne Johnson, aka The Rock, used this workout routine while trying to trim down from 14 to 7% bodyfat for some of his Hollywood movie roles. He trained six pays per week, resting on day seven. Monday, Wednesday, Friday

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Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down Tuesday, Thursday, Saturday Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

The Rock Dwayne Johnson Sample Cutting Diet

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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

The Rock’s Workout Playlist

1.

From Muscle & Fitness Eminem – Till I Collapse

2.

Living Colour – Cult of Personality

3.

Tupac – Ghost

4.

Metallica – Enter Sandman

5.

Jay-Z – Moment of Clarity

6.

Public Enemy – Can’t Truss It

7.

Hank Williams Jr. – A Country Boy Can Survive

8.

Trick Daddy – Where U From

9.

Tupac – Hell 4 A Hustler

10.

Godsmack – I Stand Alone

The Rock, Dwayne Johnson, Muscle Building Workout Routine This is a muscle building workout routine used by The Rock, Dwayne Johnson.

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Day 1 – Shoulders

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Day 2 – Back

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Day 3 – Legs

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Day 4 – Arms

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Day 5 – Chest Day 1 – Shoulders

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Seated Military Press Machine – 3 sets x 21 reps

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Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each

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Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps

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Hammer Stength Shrug – 5 sets x 12, 10, 8, 6, 4 reps

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Four Way Neck Machine – 4 sets x 12 reps Day 2 – Back

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Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps

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Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps

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One Arm Seated Row Machine – 4 sets x 12 reps

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Back Extension – 4 sets x 15, 15, 12, 12 reps Day 3 – Legs

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Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)

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Smith Machine Lunge – 4 sets x 8 reps per leg

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Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps

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Standing Calf Raise – 6 sets x 16 reps (Last set is drop set) Day 4 – Arms

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Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps

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Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)

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Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps

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Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps

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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. Day 5 – Chest

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Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps

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Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps

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Cable Crossover – 4 sets x 12 reps

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Push Ups – 4 sets x 15 reps (superset with crossovers) Abs are performed twice a week – weighted Swiss ball crunches, 4 sets x 25 reps.

Arnold Schwarzenegger Workout A – Performed on Monday, Wednesday and Friday Chest

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Bench press – 5 sets, 6-10 reps

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Flat bench flies – 5 sets, 6-10 reps

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Incline bench press – 6 sets, 6-10 reps

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Cable crossovers – 6 sets, 10-12 reps

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Dips – 5 sets, to failure

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Dumbbell pullovers – 5 sets, 10-12 reps Back

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Front wide-grip chin-ups – 6 sets, to failure

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T-bar rows – 5 sets, 6-10 reps

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Seated pulley rows – 6 sets, 6-10 reps

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One-arm dumbbell rows – 5 sets, 6-10 reps

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Straight-leg deadlifts – 6 sets, 15 reps Legs

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Squats – 6 sets, 8-12 reps

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Leg presses – 6 sets, 8-12 reps

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Leg extensions – 6 sets, 12-15 reps

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Leg curls – 6 sets, 10-12 reps

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Barbell lunges – 5 sets, 15 reps Calves

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Standing calf raises -10 sets, 10 reps

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Seated calf raises – 8 sets, 15 reps

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One-legged calf raises (holding dumbbells) – 6 sets,12 reps Forearms

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Wrist curls (forearms on knees) – 4 sets, 10 reps

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Reverse barbell curls – 4 sets, 8 reps

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Wright roller machine – to failure Abs Nonstop instinct training for 30 minutes

Arnold Schwarzenegger Workout B – Performed on Tuesday, Thursday and Saturday Biceps

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Barbell curls – 6 sets, 6-10 reps

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Seated dumbbell curls – 6 sets, 6-10 reps

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Dumbbell concentration curls – 6 sets, 6-10 reps Triceps

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Close-grip bench presses (for the all three heads) – 6 sets, 6-10 reps

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Pushdowns (exterior head) – 6 sets, 6-10 reps

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Barbell French presses (interior head) – 6 sets, 6-10 reps

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One-arm dumbbell triceps extensions (exterior head) – 6 sets, 6-10 reps Shoulders

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Seated barbell presses – 6 sets, 6-10 reps

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Lateral raises (standing) – 6 sets, 6-10 reps

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Rear-delt lateral raises – 5 sets, 6-10 reps

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Cable lateral raises – 5 sets, 10-12 reps Calves and Forearms Same as Monday, Wednesday and Friday Abs Same as Monday, Wednesday and Friday.

Arnold Schwarzenegger Nutrition And Diet Advice This advice by Arnold Schwarzenegger is aimed at individuals who hard a hard time gaining weight.

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5-6 small meals per day.

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Carbs within 30 minutes after a workout.

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Train no more than 4 days per week.

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Eat 30 to 50 grams of protein every 3 hours.

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Use protein shakes to get in your daily protein if needed.