HOW TO GET BODY LIKE DWAYNE JOHNSON "THE ROCK".
Hello frndzz......On this page you will explore all about fitness and workout workoutcxs
HOW TO GET BODY LIKE DWAYNE JOHNSON "THE ROCK".
Dwayne Douglas Johnson born on May 2, 1972 in California and raised in New Zealand and the U.S. states of Hawaii and Pennsylvania, Dwayne Johnson is an American actor, producer, and professional wrestler. Dwayne Johnson was a college football player for the University of Miami, where he won national championship on the 1991 Miami Hurricanes football team. Dwayne Johnson also known by his ring name The Rock. Dwayne Johnson holds both American and Canadian citizenship.
Dwayne Johnson acted on television while wrestling. In his 1st television acting job, in 1999, he played his own father in an episode of That 70's Show called "That Wrestling Show". A year later, he appeared in the Star Trek: Voyager episode "Tsunkatse" as an alien wrestler who fought popular character Seven of Nine. While Dwayne Johnson was away from WWE, the company continued to sell "The Rock" merchandise, and Johnson continued to be featured prominently in the opening montages of their television show.
Dwayne "The Rock" Johnson has been listed as one of the all time greatest professional wrestlers as well as one of the top Box Office draws in wrestling history.
John Cena described him as "the biggest in the history of WWE" and "the most successful WWE superstar ever".
WWE legend Hulk Hogan called The Rock "the biggest in this business".
WCW icon Diamond Dallas Page described him as "the biggest star in our business, of all time".
Vince Russo, the head writer of WWE's most popular era The Attitude Era, stated: "I don't think there's ever going to be a star in the history of this business that is the bigger than The Rock".
If you've seen Johnson's social media posts, you'll know that he thinks nothing of lifting 50kg Dumbbells, as well as putting away thousands of calories in a sitting. But he's already a very large man, so that's to be expected. The question is how hard would it to be train in a similar way to him (same exercise, sets, reps, etc.) but with lighter weight.
We got in touch with top personal trainer Ashley Kenny, who devised a twelve-week bulking plan to start building the kind of size and strength Dwayne Johnson has. The plan requires you to train five day a week, and you'll need to ensure you're taking of plenty of protein {either in your diet or through protein powder}. We put it to the test, and can report back that while it's no walk in the park, it is a double challenge. Perhaps most importantly, it's doesn't take long until the sessions become a bit easier and you start to feel, and see, obvious gains.
THE ROCK WORKOUT - A 12 WEEK PROGRAMME
This 12 week routine will set you on the proper track to developing a body like Dwayne "The Rock" Johnson. Please keep in mind that achieving a physique like The Rock's requires years of hard work, dedication, constant training and a strictly controlled diet.
Recommended weight for use in conjunction with this plan are not included as their will vary from person to person. However, start with approximately 80% of your single rep max for the 4x4 sets. Remember you should be working to fail at the number of reps shown for each exercise. You may need to try a few different weights to being with until you get familiar with your body's limits.
GVT (German Volume Training) - Start with approximately 60% of your one rep max, or a weight with which you could perform a single 20 rep set. You onyl add weight when you are able to perform 10 reps for each of the 10 sets.
This is a 12-week routine split into three, unequal sections :-
Section one - weeks 1-4, (Upper body)
Section two - weeks 5-7, (Lower body) and
Section three - weeks 8-12, (Whole body GVT)
SECTION ONE - UPPER BODY
(WEEKS 1-4)
WORKOUT SCHEDULE
WEEKS 1 AND 3
Day 1 - Chest
Day 2 - Back
Day 3 - Chest
Day 4 - Back
Day 5 - Chest
Day 6 - Rest
Day 7 - Rest
WEEKS 2 AND 4
Day 1 - Back
Day 2 - Chest
Day 3 - Back
Day 4 - Chest
Day 5 - Back
Day 6 - Rest
Day 7 - Rest
CHEST WORKOUT :-
Wram-up - Dumbbell Chest press: sets 2, reps 10+ rest 60sec.
1. Bench press - 4 sets, 4 reps, rest 30sec.
2. Bench press - 6 sets, 6 reps, rest 30sec.
3. Cable fly - 4 sets, 4 reps, rest 30sec.
4. Cable fly - 6 sets, 6 reps, rest 30sec.
5.1. Weighted dip - 3 sets, 6 reps, rest 60sec.
5.2. Tricep pushdown - 3 sets, 8 reps, rest 60sec.
6.1. Bar bicep curls - 3 sets, 6 reps, rest 60sec.
6.2. Dumbbell hammer curls - 3 sets, 8 reps, rest 0sec.
6.3. Bench tricep dip - 3 sets, 10 reps, rest 60sec.
BACK WORKOUT :-
Warm-up - Close grip lat pulldown : 2 sets, 10 reps, rest 60sec.
1. Wide grip pull-ups - 4 sets, 4 reps, rest 30sec.
2. Wide grip lat pull-down - 6 sets, 6 rpes, rest 30sec.
3. Close grip chin-up - 4 sets, 4reps, rest 30sec.
4. Close grip negative chin-up - 6sets, 6reps, rest 30sec.
5.1. Weighted dips - 3 sets, 6 reps, rest 0sec.
5.2. Tricep pushdown - 3 sets, 8 reps, rest 60sec.
6.1. EZ bar bicep curl - 3 sets-, 6 reps, rest 30sec.
6.2. Dumbbell hammer curl - 3 sets-, 8 reps, rest 60sec.
6.3. Bench tricep dips - 3 sets, 10 reps, rest 60sec.
SECTION TWO - LOWER BODY
(WEEKS 5-7)
WORKOUT SCHEDULE :-
WEEKS 5 AND 7
Day 1 - Quads
Day 2 - Hams
Day 3 - Quads
Day 4 - Hams
Day 5 - Quads
Day 6 - Rest
Day 7 - Rest
WEEK 6
Day 1 - Hams
Day 2 - Quads
Day 3 - Hams
Day 4 - Quads
Day 5 - Hams
Day 6 - Rest
Day 7 - Rest
QUADS AND GLUTES WORKOUT :-
Warm-up - bodyweight squat: 2 sets, 10 reps, rest 60sec.
1. Back squat - 4 sets, 4 reps, rest 30sec.
2. Back squat - 6 sets, 6 reps, rest 30sec.
3. Leg extension - 4 sets, 4 reps, rest 30sec.
4. Leg extension - 6 sets, 6 reps, rest 30sec.
5.1. Barbell lunge - 3 sets, 6 reps, rest 0sec.
5.2. Barbell half raise - 3 sets, 8 reps, rest 0sec.
5.3. Squat jumps - 3 sets, 10 reps, rest 60sec.
HAMSTRING AND LOWER BACK WORKOUT :-
Warm-up - burpee - 2 sets, 10 reps, rest 60sec.
1. Stiff leg deadlift - 4 sets, 4 reps, rest 60sec.
2. Stiff leg deadlift - 6 sets, 6 reps, rest 60sec.
3. Lying leg curl - 4 sets, 4 rpes, rest 30sec.
4. Lying leg curl - 6 sets, 6 reps, rest 30sec.
5.1. Baebell lunge - 3 sets, 6 reps, rest 0sec.
5.2. Barbell half raise - 3 sets, 8reps, rest 0sec.
5.3. Squat jump - 3 sets, 10 reps, rest 60sec.
SECTION THREE - WHOLE BODY GVT (WEEKS 8-12)
WORKOUT SCHEDULE :-
WEEKS 8 AND 9
Day 1 - Chest and Back
Day 2 - rest
Day 3 - Legs and Abs
Day 4 - rest
Day 5 - Arms and Shoulders
Day 6 - rest
Day 7 - rest
WEEKS 10, 11 AND 12
Day 1 - Chest and Upper Back
Day 2 - Legs and Abs
Day 3 - rest
Day 4 - Shoulders and Lats
Day 5 - Biceps and Triceps
Day 6 - rest
Day 7 - rest
CHEST AND BACK WORKOUT :-
Warm up - dumbbell chest press : 2 sets, 10 reps, rest 60sec.
Warm up - wide grip lat pulldown - 2 sets, 10 reps, rest 60sec.
1. Bench press - 10 sets, 10 reps, rest 90sec.
2. Incline dumbbell fly - 3 sets, 10-12 reps, rest 60sec.
3. Close grip chin-up - 10 sets, 10 reps, rest 90sec.
4. Single arm dumbbell row - 3 sets, 10-12 reps, rest 60sec.
LEGS AND ABS WORKOUT :-
Warm up - bodyweight squat : 2 sets 10 reps, rest 60sec.
Warm up - lunge : 2 sets, 10 reps, rest 60sec.
1. Back squat - 10 sets, 10 reps, rest 90sec.
2. Lying leg curl - 10 sets, 10 reps, rest 90sec.
3. Calf raise - 3 sets, 15-20 reps, rest 60sec.
4. Weighted sit-up - 3 sets, 15-20 reps, rest 60sec.
HOW TO GET BODY LIKE DWAYNE JOHNSON "THE ROCK".
Dwayne Douglas Johnson born on May 2, 1972 in California and raised in New Zealand and the U.S. states of Hawaii and Pennsylvania, Dwayne Johnson is an American actor, producer, and professional wrestler. Dwayne Johnson was a college football player for the University of Miami, where he won national championship on the 1991 Miami Hurricanes football team. Dwayne Johnson also known by his ring name The Rock. Dwayne Johnson holds both American and Canadian citizenship.
Dwayne Johnson acted on television while wrestling. In his 1st television acting job, in 1999, he played his own father in an episode of That 70's Show called "That Wrestling Show". A year later, he appeared in the Star Trek: Voyager episode "Tsunkatse" as an alien wrestler who fought popular character Seven of Nine. While Dwayne Johnson was away from WWE, the company continued to sell "The Rock" merchandise, and Johnson continued to be featured prominently in the opening montages of their television show.
We got in touch with top personal trainer Ashley Kenny, who devised a twelve-week bulking plan to start building the kind of size and strength Dwayne Johnson has. The plan requires you to train five day a week, and you'll need to ensure you're taking of plenty of protein {either in your diet or through protein powder}. We put it to the test, and can report back that while it's no walk in the park, it is a double challenge. Perhaps most importantly, it's doesn't take long until the sessions become a bit easier and you start to feel, and see, obvious gains.
This 12 week routine will set you on the proper track to developing a body like Dwayne "The Rock" Johnson. Please keep in mind that achieving a physique like The Rock's requires years of hard work, dedication, constant training and a strictly controlled diet.
Recommended weight for use in conjunction with this plan are not included as their will vary from person to person. However, start with approximately 80% of your single rep max for the 4x4 sets. Remember you should be working to fail at the number of reps shown for each exercise. You may need to try a few different weights to being with until you get familiar with your body's limits.
GVT (German Volume Training) - Start with approximately 60% of your one rep max, or a weight with which you could perform a single 20 rep set. You onyl add weight when you are able to perform 10 reps for each of the 10 sets.
This is a 12-week routine split into three, unequal sections :-
Section one - weeks 1-4, (Upper body)
Section two - weeks 5-7, (Lower body) and
Section three - weeks 8-12, (Whole body GVT)
SECTION ONE - UPPER BODY
(WEEKS 1-4)
WORKOUT SCHEDULE
WEEKS 1 AND 3
Day 1 - Chest
Day 2 - Back
Day 3 - Chest
Day 4 - Back
Day 5 - Chest
Day 6 - Rest
Day 7 - Rest
WEEKS 2 AND 4
Day 1 - Back
Day 2 - Chest
Day 3 - Back
Day 4 - Chest
Day 5 - Back
Day 6 - Rest
Day 7 - Rest
Wram-up - Dumbbell Chest press: sets 2, reps 10+ rest 60sec.
1. Bench press - 4 sets, 4 reps, rest 30sec.
2. Bench press - 6 sets, 6 reps, rest 30sec.
3. Cable fly - 4 sets, 4 reps, rest 30sec.
4. Cable fly - 6 sets, 6 reps, rest 30sec.
5.1. Weighted dip - 3 sets, 6 reps, rest 60sec.
5.2. Tricep pushdown - 3 sets, 8 reps, rest 60sec.
6.1. Bar bicep curls - 3 sets, 6 reps, rest 60sec.
6.2. Dumbbell hammer curls - 3 sets, 8 reps, rest 0sec.
6.3. Bench tricep dip - 3 sets, 10 reps, rest 60sec.
BACK WORKOUT :-
Warm-up - Close grip lat pulldown : 2 sets, 10 reps, rest 60sec.
1. Wide grip pull-ups - 4 sets, 4 reps, rest 30sec.
2. Wide grip lat pull-down - 6 sets, 6 rpes, rest 30sec.
3. Close grip chin-up - 4 sets, 4reps, rest 30sec.
4. Close grip negative chin-up - 6sets, 6reps, rest 30sec.
5.1. Weighted dips - 3 sets, 6 reps, rest 0sec.
5.2. Tricep pushdown - 3 sets, 8 reps, rest 60sec.
6.1. EZ bar bicep curl - 3 sets-, 6 reps, rest 30sec.
6.2. Dumbbell hammer curl - 3 sets-, 8 reps, rest 60sec.
6.3. Bench tricep dips - 3 sets, 10 reps, rest 60sec.
SECTION TWO - LOWER BODY
(WEEKS 5-7)
WORKOUT SCHEDULE :-
WEEKS 5 AND 7
Day 1 - Quads
Day 2 - Hams
Day 3 - Quads
Day 4 - Hams
Day 5 - Quads
Day 6 - Rest
Day 7 - Rest
WEEK 6
Day 1 - Hams
Day 2 - Quads
Day 3 - Hams
Day 4 - Quads
Day 5 - Hams
Day 6 - Rest
Day 7 - Rest
QUADS AND GLUTES WORKOUT :-
Warm-up - bodyweight squat: 2 sets, 10 reps, rest 60sec.
1. Back squat - 4 sets, 4 reps, rest 30sec.
2. Back squat - 6 sets, 6 reps, rest 30sec.
3. Leg extension - 4 sets, 4 reps, rest 30sec.
4. Leg extension - 6 sets, 6 reps, rest 30sec.
5.1. Barbell lunge - 3 sets, 6 reps, rest 0sec.
5.2. Barbell half raise - 3 sets, 8 reps, rest 0sec.
5.3. Squat jumps - 3 sets, 10 reps, rest 60sec.
Warm-up - burpee - 2 sets, 10 reps, rest 60sec.
1. Stiff leg deadlift - 4 sets, 4 reps, rest 60sec.
2. Stiff leg deadlift - 6 sets, 6 reps, rest 60sec.
3. Lying leg curl - 4 sets, 4 rpes, rest 30sec.
4. Lying leg curl - 6 sets, 6 reps, rest 30sec.
5.1. Baebell lunge - 3 sets, 6 reps, rest 0sec.
5.2. Barbell half raise - 3 sets, 8reps, rest 0sec.
5.3. Squat jump - 3 sets, 10 reps, rest 60sec.
SECTION THREE - WHOLE BODY GVT (WEEKS 8-12)
WORKOUT SCHEDULE :-
WEEKS 8 AND 9
Day 1 - Chest and Back
Day 2 - rest
Day 3 - Legs and Abs
Day 4 - rest
Day 5 - Arms and Shoulders
Day 6 - rest
Day 7 - rest
WEEKS 10, 11 AND 12
Day 1 - Chest and Upper Back
Day 2 - Legs and Abs
Day 3 - rest
Day 4 - Shoulders and Lats
Day 5 - Biceps and Triceps
Day 6 - rest
Day 7 - rest
CHEST AND BACK WORKOUT :-
Warm up - dumbbell chest press : 2 sets, 10 reps, rest 60sec.
Warm up - wide grip lat pulldown - 2 sets, 10 reps, rest 60sec.
1. Bench press - 10 sets, 10 reps, rest 90sec.
2. Incline dumbbell fly - 3 sets, 10-12 reps, rest 60sec.
3. Close grip chin-up - 10 sets, 10 reps, rest 90sec.
4. Single arm dumbbell row - 3 sets, 10-12 reps, rest 60sec.
LEGS AND ABS WORKOUT :-
Warm up - bodyweight squat : 2 sets 10 reps, rest 60sec.
Warm up - lunge : 2 sets, 10 reps, rest 60sec.
1. Back squat - 10 sets, 10 reps, rest 90sec.
2. Lying leg curl - 10 sets, 10 reps, rest 90sec.
3. Calf raise - 3 sets, 15-20 reps, rest 60sec.
4. Weighted sit-up - 3 sets, 15-20 reps, rest 60sec.
ARMS AND SHOULDERS WORKOUT :-
Warm up - shoulders press : 2 sets, 10 reps, rest 60sec.
1. Dip - 10 sets, 10 reps, rest 90sec.
2. Dumbbell bicepd curl - 10 sets, 10 reps, rest 90sec.
3. Dumbbell lateral raise - 3 sets, 10-12 reps, rest 60sec.
4. Bent over reverse fly - 3 sets, 10-12 reps, rest 60sec.
CHEST AND UPPER BACK WORKOUT :-
Warm up - dumbbell chest press : 2 sets, 10 reps, rest 60sec.
1. Bench press - 10 sets, 10 reps, rest 90sec.
2. Incline dumbbell fly - 3 sets, 10-12 reps, rest 60sec.
3. Barbell row - 10 sets, 10 reps, rest 90sec.
4. Single arm dumbbell row - 3 sets, 10-12 reps, rest 60sec.
SHOULDERS AND LATS WORKOUT :-
Warm up - shoulder press : 2 sets, 10 reps, rest 60sec.
1. Seated barbell press - 10 sets, 10 reps, rest 90sec.
2. Bent over reverse fly - 3 sets, 10-15 reps, rest 90sec.
3. Lat pulldown - 10 sets, 10 reps, rest 90sec.
4. Single arm lat pull down - 3 sets, 10-15 reps, rest 90sec.
BICEPS AND TRICEPS WORKOUT :-
Warm up - barbell curls : 2 sets, 10 reps, rest 60sec.
1. Biceps dumbbell curl - 10 sets, 10 reps, rest 90sec.
2. EZ bar preacher curl - 3 sets, 10-15 reps, rest 90sec.
3. Triceps dip - 10 sets, 10 reps, rest 90sec.
4. Cable tricep extension - 3 sets, 10-15 reps, rest 90sec.
Comments
Post a Comment