Dwayne Johnson was born in Hayword, California, the United States on 2 May 1972. He is also known for his wrestling ring name The Rock. Dwayne is the most famous and amazing actor in the history of Hollywood, a former college football player, and a top WWE Wrestler. He is a start carrier through his big muscle body and physical strength.
He joins the WWF in 1996 and becomes first time also known as The rock, after some time he lefts a wrestling carrier and start a carrier in movies. He is also famous for his perfect fitness and also the movies like "The Scorpion King", "Jumanji", "The Rundown", and the most popular series Fast & Furious.
Dwayne johnson's is the perfect fitness physiques. He also a Sexiest Man Alive for 2016. The Rock has focused on more dedication and hard work in his workout.
Today we will see the Updated training of Dwayne Johnson Workout Routine.
Dwayne Johnson stats:
Height: 6 feet' 5 inches'
Weight: 118 kg
Age: 48 years old
Week Routine: 5 days
Dwayne Johnson Workout Routine
He wakes up at 4am and then starts his exercise routine and a go-to morning run. In full-day of the gym, Rock focuses on a particular muscle area of his body and gets hard work in gym time.
He goes to the gym 5 days of the week regular and 2 days of rest. He is strictly following his workout routine. In regular workouts, he mainly works in the gym for 60-90 minutes per day. His workout is mainly focused on the heavyweight and strong built muscles.
Let's see the motivational workout plan of [The Rock] Dwayne Johnson
Monday - Shoulders day
Seated Miltary Press Machine
3 sets × 21 reps
Dumbell Lateral Raise
3 sets × 21 reps
Dumbell Front Raise
3 sets × 21 reps
Rear Delt Cable Raise
5 sets × 12, 10, 8, 6 reps
Hammer Strenght Shrug
5 sets × 12, 10, 8, 6 reps
Four-Way Neck Machine
4 sets × 10-12 reps
Tuesday - Back day
Close Grip Lat Pull Down
5 sets × 12, 10, 8, 6, 4 reps
Wide-Grip Lat Pull Down
5 sets × 12, 10, 8, 6, 4 reps
One Arm Seated Row Machine
5 sets × 10, 12 reps
Back Extension
4 sets × 15, 15, 12, 12 reps
Wednesday - Rest day
This day is Dwayne Johnson's rest day.
Thursday - Legs day
Leg Press
4 sets × 25, 20, 18, 15 reps
Smith Machine Lunge
4 sets × 10-12 reps
Lying Leg Curl
4 sets × 12, 10, 8, 6, 4 reps
Standing Calf Raise
6 sets × 16 reps
Friday - Arms Muscles day
Alternating Dumbell Curl
5 sets × 12, 10, 8, 6 reps
Preacher Machine Curl
6 sets × 12, 10, 8, 6, 21, 21 reps
Cable Triceps Extension
5 sets × 12, 10, 8, 6, 20 reps
Overhead Cable Extension
4 sets × 12, 10, 8, 20 reps
One Arm Reverse Grip Triceps Extension
2 sets × 10-15 reps
Saturday - Chest day
Incline Dumbell Press
5 sets × 12, 10, 8, 6 reps
Cable Crossover
4 sets × 10-12 reps
Dumbell Bench Press
5 sets × 12, 10, 8, 6 reps
Push-ups
4 sets × 10-15 reps
Sunday - Rest day
This day is Dwayne Johnson's Rest day.
Dwayne's workout is the dedication of Hard work, focus on goals, Respect, discipline in a workout this is a combination of The Rock's workout. He works very hard daily for years to get perfect fitness. His workout routine gives motivation to a lot of peoples around the world.
Dwayne Johnson's Diet Plan
In the Morning
8 oz and 230 cod, 12 oz, 340g sweet potatoes, 1 veggie cup
Breakfast
10oz and 280 cod, 2 white eggs, 2 oatmeal cups
Lunch
8oz and 230g chicken, 12 oz, 340g sweet potatoes, 1 veggie cup
In the Afternoon
8 oz and 230g cod, 2 cups rice, 1 veggie cup, 1 tbsp fish oil
Dinner
8 oz and 23o g steak, 12 oz, 340g baked potatoes, spinach salad
summery
About this amazing diet plan, Dwayne starts training for a hard role like build muscles and others, he throws in two additional meals to keep him on track.
• Additional Meal plan 1
• Additional Meal plan 2
• Additional Meal Plan 1
10 oz and 280 cod, 2 cups rice, healthy salad
• Additional Meal Plan 2
30g casein protein, 10 egg-white omelets, 1 cup veggies [onions, peppers, mushrooms], 1 tbsp omega-3 fish oil
we all know The Rock is strictly follows his diet plan, but for many of us, not knowns his weakness is...
• The Rock cheat meal diet plan
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So this information has been taken from numerous interviews also given to various press media and official websites. Hope this information is also helpful to you.
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