The rock's workout routine and diet/supplements
|The rock's workout routine and diet/supplements|
I got this from the BXWF so if ur gonna prop anyone prop Banxxx b4 me if ur gonna prop at all...1
Day One - Shoulders
-Seated Military Press Machine-Sets(3)-Reps(21)-Weight(130,140,150)
-Dumbbell Lateral Raise-Sets(3)-Reps(8)-Weight(30)
-Dumbbell Front Raise-Sets(3)-Reps(8)-Weight(30)
-Rear-Dealt Cable Raise-Sets(5)-Reps(12,10,8,6,4)-Weight(40-80)
-Hammer Strength Machine Shrug-Sets(5)-Reps(12,10,8,6,4)-Weight(90-450)
-Four Way Neck Machine-Sets(4)-Reps(12)-Weight(45)
He finishes with neck isolation moves on a flat bench.
Day Two - Back
-Wide-Grip Cable Pull Down-Sets(5)-Reps(12,10,8,6,4)-Weight(120-240)
-Close-Grip Cable Pull Down-Sets(5)-Reps(12,10,8,6,4)-Weight(120-240)
-One-Arm seated Row Machine-Sets(4)-Reps(12)-Weight(270)
Day Three - Legs
-Machine-Smith Lunge**-Sets(4)-Reps(8 reps per leg)-Weight(135)
-Lying Leg Curl***-Sets(4)-Reps(12,10,8,6/12)-Weight(80-110)
-Standing Calf Raise-Sets(6)-Reps(16)-Weight(220)
*Last Set is a drop from 450 to 270
***Last set is a drop set from 110-80 pounds
Day Four - Arms
-Alternating dumbbell curl-Sets(5)-Reps(12,10,8,6,4)-Weight(30-70)
-Overhead Cable Extension-Sets(4)-Reps(12,10,8,20)-Weight(50-90)
-One-Arm Reverse-Grip Pressdown-Sets(2)-Reps(15,15)-Weight(40)
*Last two sets are 21's- 7 upper-half partial reps- 7 lower-half partial reps and 7 full range reps
**Straight bar or rope- last set a drop set
Day Four - Chest
-Incline Dumbbell Press-Sets(5)-Reps(12,10,8,6,4)-Weight(75-120)
-Flat Bench Dumbbell Press-Sets(5)-Reps(12,10,8,6,4)-Weight(75-120)
-Cable Crossover-Sets(2)-Reps(12)-Weight(60 per side)
The Rock works his abdominals twice per week, doing Swish-ball crunches for four sets, 25 reps each, holding a weight against his chest
Sample Low Carb Day
Meal One-Meal replacement shake (40 grams protein, 25 grams carbs, 5 grams fat)
Meal Two- 6 ounces of turkey, 5 egg whites, and 2 multigrain pancakes with one tablespoon of natual peanut butter.
Meal Three-Chicken Caeser Salad, 6 ounces New York strip steak, and a half-cup of steamed broccoli.
Meal Four- 2 filet mignon steaks, and a half-cup of steamed broccoli.
Meal Five-Protein shake with peanut butter.
Meal Six-Sashimi feast (tuna, shrimp, eel yellowfish, salmon)
Daily Nutritional Priorities
- Eat at least 270 grams of protein per day (at a body weight of 265)
- Drop daily carbohydrate intake in the late afternoon and early evening.
- Consume at leasr 2-3 gallons of water per day.
- Daily supplementation includes multivitimans, antioxidants, joint formulations, ZMA and glutamine
- Once a week have a cheat day. The Rock's cheat day is all about doughnuts and pizza- and diet coke, which he jokingly says "balances out" all the fat calories from his favorite cheat foods. "One of my many mottos is, "Don't cheat yourself, treat yourself," he adds.
|08-10-2005, 10:56 AM||away - #2|
dont follow that sh#t, make ur own with alotta compund movements, and a strict diet comeon
|08-10-2005, 11:41 AM||away - #3|
So he does more sets for the tiny shoulders than that huge, complex back...?
| BOX Floyd "money" Mayweather Stiffs Waitress On ...
New reply 2 minutes ago - 171 comments - by dogblood
| Kendrick Lamar Reveals Upcoming Album To Feature Dr. D...
New reply 16 minutes ago - 97 comments - by Scarface96
| Gucci Mane Sentenced To Additional Three Years In Prison
New reply 9 minutes ago - 123 comments - by youngige
| Chris Paul - Nba Live 15 Vs 2k15
New reply 27 minutes ago - 103 comments - by MGz
| NFL Did High Schooler Just Top Iconic Clowney Hit? (video)
New reply 11 minutes ago - 52 comments - by thetfd
| 50 Cent's Grandmother Has Passed Away (rip)
New reply 31 minutes ago - 135 comments - by PyrexVisionary
| NFL Reggie Bush Says He'll Discipline His One Year Old Dau...
New reply 12 minutes ago - 70 comments - by italiansteve
| What's The One Album You Have Played The Most In 2014?
New reply 33 minutes ago - 80 comments - by Hieroglyphic
|Like BX on Facebook||Follow BX on Twitter|
|5,766 fans of BX | none new today||4,746 following | none new today|