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The Rock Dwayne Johnson full workout Tips, and diet information

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dwayne johnson the Rock Diet as well as workout Details:-.

Monday, Wednesday, Friday.

Breast, back, arms, calf bones: 5 collections, 15-20 associates, 30 2nd rest periods.
Cardio: 5 min workout, 12 mins high intensity, 5 min cool off.

Tuesday, Thursday, Saturday.

Quads, hamstrings, shoulders, triceps muscles: 5 collections, 15-20 representatives, 30 second pause.
Cardio: 5 min workout, 12 mins high intensity, 5 min cool down.

The Rock Dwayne Johnson Example Reducing Diet.

Meal 1: 10 scrambled egg whites, 3 servings lotion of rice or 1 cup oat meal, 3 rice cakes, 24oz water.
Meal 2: 6oz skinless barbequed poultry breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water.
Meal 3: 6oz tuna, 1 mug wild rice, 1 cut cucumber, 24oz water.
Meal 4: 6oz perch fillet, 1 mug barley, 6oz baked potato, 1 mug steamed eco-friendly beans, 24oz water.
Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 mug peas, 24oz water.
Meal 6: 10 rushed egg whites, 3 servings lotion of rice or 1 mug oatmeal, 24oz water.

The Rock's Exercise Songs Playlist.

From Muscle mass & Fitness.

Eminem– Till I Collapse.
Living Colour– Cult of Individuality.
Tupac– Ghost.
Metallica– Get in Sandman.
Jay-Z– Minute of Clarity.
Public Enemy– Can't Truss It.
Hank Williams Jr.– A Nation Boy Can Survive.
Method Dad– Where U From.
Tupac– Heck 4 A Hustler.
Godsmack– I Stand Alone.

The Rock, Dwayne Johnson, Bodybuilding Workout Regimen.

This is a bodybuilding exercise routine used by The Rock, Dwayne Johnson.

Day 1– Shoulders.
Day 2– Back.
Day 3– Legs.
Day 4– Arms.
Day 5– Chest.

Day 1– Shoulders.

Sittinged Armed force Press Maker– 3 sets x 21 reps.
Dumbbell Lateral Raise extremely set with Dumbbell Front Raise– 3 sets x 8 reps each.
Back Delt Cable television Increase– 5 collections x 12, 10, 8, 6, 4 reps.
Hammer Stength Shrug– 5 collections x 12, 10, 8, 6, 4 reps.
4 Method Neck Device– 4 collections x 12 reps.

Day 2– Back.

Wide Grasp Lat Take down– 5 sets x 12, 10, 8, 6, 4 reps.
Close Grasp Lat Take down– 5 sets x 12, 10, 8, 6, 4 reps.
One Arm Sittinged Row Machine– 4 sets x 12 reps.
Back Expansion– 4 sets x 15, 15, 12, 12 reps.

Day 3– Legs.

Leg Press– 4 collections x 25, 20, 18, 16 (Last set is decrease set).
Smith Device Lunge– 4 sets x 8 associates each leg.
Lying Leg Crinkle– 4 sets x 12, 10, 8, 6 reps.
Standing Calf Raise– 6 collections x 16 representatives (Last set is drop set).

Day 4– Arms.

Alternating Pinhead Curl– 5 sets x 12, 10, 8, 6, 4 reps.
Preacher Equipment Curl– 6 collections x 12, 10, 8, 6, 21, 21 representatives (* Last 2 sets are 21s).
Wire Tricep Extension– 5 sets x 12, 10, 8, 6, 20 reps.
Overhead Cable Extension– 4 collections x 12, 10, 8, 20 reps.
One Arm Opposite Grasp Tricep Expansion– 2 sets x 15 reps.

* 21s are 7 uppwer fifty percent partial reps, 7 reduced half partial reps and also 7 complete reps.

Day 5– Chest.

Incline Pinhead Press– 5 collections x 12, 10, 8, 6, 4 reps.
Dumbbell Bench Press– 5 collections x 12, 10, 8, 6, 4 reps.
Cord Crossover– 4 collections x 12 reps.
Rise– 4 collections x 15 associates (superset with crossovers).

Abdominals are performed twice a week– heavy Swiss ball grinds, 4 collections x 25 reps.

The Rock Dwayne Johnson full workout Tips, and diet information

dwayne johnson the Rock Diet and workout Information:-


Monday, Wednesday, Friday

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

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 Music Playlist

From Muscle & Fitness

Eminem -- Till I Collapse
Living Colour -- Cult of Personality
Tupac -- Ghost
Metallica -- Enter Sandman
Jay-Z -- Moment of Clarity
Public Enemy -- Can't Truss It
Hank Williams Jr. -- A Country Boy Can Survive
Trick Daddy -- Where U From
Tupac -- Hell 4 A Hustler
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.

Day 1 -- Shoulders
Day 2 -- Back
Day 3 -- Legs
Day 4 -- Arms
Day 5 -- Chest

Day 1 -- 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

Day 2 -- 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

Day 3 -- 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)

Day 4 -- 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.

Day 5 -- 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)

Abs are performed twice a week -- weighted Swiss ball crunches, 4 sets x 25 reps.

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