THE ROCK – FWX breaks his routine down!
Dwayne Johnson, WWE, Sports and Movie superstar, trains 6 days a week throughout the year. If you are familiar with Dwayne, you may remember 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 regime, has helped transform him into a chiseled 260lb wrestler and then into an athletic 225lb movie star.
We have been given one of the training plans that The Rock follows weekly, and also incorporated his daily diet schedule for you to have a look at and incorporate into your plans:
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)
7 Day Diet routine
- 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
Give any of these exercises and diet a go, or if you need some help, just ask a FWX Coach next time you are in the Kenilworth or Warwick Gyms!
