LG
08-14-2013, 06:21 PM
If you plan on following The Rock‘s workout step-by-step, you will be rest assured of transforming yourself from man to machine. The Rock’s workout is so intense that you could probably say he lives in the gym. The wrestler has an extreme diet too; he eats seven times a day.
The Rock’s workout routine is based on a pyramid structure wherein he starts with low weights but more number of reps. Every couple of weeks, the weights are increased but the number of reps decrease. This is also known as linear periodization.
Let’s take a closer look at the Hollywood star’s weekly sessions.
Monday: Chest and Shoulders
1) One hour cardio on treadmill
2) One and a half hours of weightlifting: Dumbbell incline press, chest flys with dumbbells, dumbbell bench press, dumbbell front raises, dumbbell side raises, bent-over lateral raises, cable flys and dips.
Tuesday: Legs and Back
1) One hour cardio on treadmill
2) Leg weightlifting routine: Seated leg presses, lying leg curls, Smith Machine Lunges, box jumps and calf raises.
3) Weightlifting for back muscles: Lat pull-downs (wide and narrow grip), barbell shrugs and seated pulley rows.
Due to a knee injury during his college days, The Rock avoids doing squats.
Wednesday: Arms and Abs
1) One hour cardio on Elliptical/StairMaster: 30 minutes on each
2) Weightlifting: Triceps push-downs, dumbbell hammer curls and barbell biceps curls.
3) Abs exercises: Double crunches, bicycle crunches and reverse crunches.
Thursday: Chest and Shoulders
1) One hour cardio on treadmill
2) One and a half hours of weightlifting: Same exercises as done on Mondays
Friday: Legs and Back
1) One hour cardio on treadmill or jogging
2) Leg weights and back weights: Same exercises as done on Tuesdays.
Saturday: Arms and Abs
1) One hour cardio on Elliptical /StairMaster: 30 minutes steady pace on each
2) One and a half hours of weightlifting: Same exercises as done on Wednesdays.
Sunday: Cooling down and resting the pumped up muscles.
The Rock’s Diet
In The Rock’s seven meals a day, he concentrates on getting enough protein to support lean muscle growth; hence he eats a lot of protein, fibrous carbs and starchy vegetables. This helps him reduce weight while enhancing muscle build-up.
Meal 1- 10 oz. beef or chicken, 2 cups oatmeal, 2 whole eggs, 2 cups broccoli.
Meal 2- 8 oz. fish cod, 12 oz. sweet potatoes, 2 cups steamed vegetables.
Meal 3- 8 oz. chicken, 2 cups white rice (his favourite), 2 cups cream of wheat.
Meal 4- 8 oz. fish cod, 2 cups white rice, 1 cup steamed vegetables.
Meal 5- 8 oz. beef, 12 oz baked sweet potatoes, 1 cup green salad.
Meal 6- 8 oz. fish cod, 2 cups white rice, 1 cup green salad.
Meal 7- 30 grams casein protein powder, 10 egg omelettes, 1 cup vegetables, 1 tbsp. fish oil before bed.
Aren’t you tired of just hearing about it? How many of you will dare to try this now?
sportskeeda
The Rock’s workout routine is based on a pyramid structure wherein he starts with low weights but more number of reps. Every couple of weeks, the weights are increased but the number of reps decrease. This is also known as linear periodization.
Let’s take a closer look at the Hollywood star’s weekly sessions.
Monday: Chest and Shoulders
1) One hour cardio on treadmill
2) One and a half hours of weightlifting: Dumbbell incline press, chest flys with dumbbells, dumbbell bench press, dumbbell front raises, dumbbell side raises, bent-over lateral raises, cable flys and dips.
Tuesday: Legs and Back
1) One hour cardio on treadmill
2) Leg weightlifting routine: Seated leg presses, lying leg curls, Smith Machine Lunges, box jumps and calf raises.
3) Weightlifting for back muscles: Lat pull-downs (wide and narrow grip), barbell shrugs and seated pulley rows.
Due to a knee injury during his college days, The Rock avoids doing squats.
Wednesday: Arms and Abs
1) One hour cardio on Elliptical/StairMaster: 30 minutes on each
2) Weightlifting: Triceps push-downs, dumbbell hammer curls and barbell biceps curls.
3) Abs exercises: Double crunches, bicycle crunches and reverse crunches.
Thursday: Chest and Shoulders
1) One hour cardio on treadmill
2) One and a half hours of weightlifting: Same exercises as done on Mondays
Friday: Legs and Back
1) One hour cardio on treadmill or jogging
2) Leg weights and back weights: Same exercises as done on Tuesdays.
Saturday: Arms and Abs
1) One hour cardio on Elliptical /StairMaster: 30 minutes steady pace on each
2) One and a half hours of weightlifting: Same exercises as done on Wednesdays.
Sunday: Cooling down and resting the pumped up muscles.
The Rock’s Diet
In The Rock’s seven meals a day, he concentrates on getting enough protein to support lean muscle growth; hence he eats a lot of protein, fibrous carbs and starchy vegetables. This helps him reduce weight while enhancing muscle build-up.
Meal 1- 10 oz. beef or chicken, 2 cups oatmeal, 2 whole eggs, 2 cups broccoli.
Meal 2- 8 oz. fish cod, 12 oz. sweet potatoes, 2 cups steamed vegetables.
Meal 3- 8 oz. chicken, 2 cups white rice (his favourite), 2 cups cream of wheat.
Meal 4- 8 oz. fish cod, 2 cups white rice, 1 cup steamed vegetables.
Meal 5- 8 oz. beef, 12 oz baked sweet potatoes, 1 cup green salad.
Meal 6- 8 oz. fish cod, 2 cups white rice, 1 cup green salad.
Meal 7- 30 grams casein protein powder, 10 egg omelettes, 1 cup vegetables, 1 tbsp. fish oil before bed.
Aren’t you tired of just hearing about it? How many of you will dare to try this now?
sportskeeda