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Dwayne Johnson

12.05.2014 15:04

Dwayne Douglas Johnson (born May 2, 1972), also known by his ring nameThe Rock, is an American actor and semi-retired profesional wrestler , known for his time in WWE

When he started wrestling, he brought his weight was 127 kg today it is 102 kilograms and around 7 percent body fat so he has a perfect body for his film roles. For his latest role Dwayne Johnson had again to increas muscle mass, so below his new muscle building plan.

The Plan

  • Dwayne Johnson Trainingday 1: Shoulder
    • Military Press sitting » 3 sets (je 21 rep..)
    • Frontlift with dumbbell (Supersets!) » 3 sets ( 8 rep.)
    • cable side lift » 5 sets (12-10-8-6-4 rep.)
    • Shoulderlift » 5 sets (12-10-8-6-4 rep.)
    • 4-Way Neckmashine » 4 sets (je 12 rep.)
  • Dwayne Johnson Trainingday 2: Back
    • Lat Pulldown » 5 Sets (12-10-8-6-4 rep.)
    • Lat Pulldown (with reverse grip) » 5 Sets (12-10-8-6-4 rep.)
    • one arm row (sitting)  » 4 Sets ( 12 rep)
    • back extention » 4 Sets (15-15-12-12 rep.)
       
  • Dwayne Johnson Trainingday 3: Legs
    • Leg press » 4 Sets (25-20-18-16 rep.)
    • Sidestep » 4 Sätze (8 Whd. per leg)
    • Leg curl mashine » 4 Sets (12-10-8-6 rep.)
    • calf raise » 6 Sets ( 16 reps.)
  • Dwayne Johnson Trainingday 4: Arms
    • Dumbbell curls » 5 Sets(12-10-8-6-4 rep.)
    • Preacher-Machine Curls » 6 Sets (12-10-8-6-21 rep..)
    • Trizepsextension, cabel vert. » 5 Sets (12-10-8-6-20 rep.)
    • Tricepsextention, cabel over head » 4 Sets (12-10-8-20 rep.)
    • Triceps Kickbacks » 2 Sets (je rep..)
  • Dwayne Johnson Trainingday 5: Breast
    • incline banch press with dumbbell » 5 Sets(12-10-8-6-4 rep.)
    • Banchpress (normal) » 5 Sets 12-10-8-6-4 rep.)
    • Crossover » 4 Sets ( 12 rep.)
    • Pusups with Supersets » 4 Sets ( 15 rep.)
  • Abs 2x  a week Woche (Crunches on Swiss Ball (+ add. weight)
    » 4 Sets (25 rep.)

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