Chest And Triceps - Muscles to Grow Bigger

It is no secret that Dwayne “The Rock” Johnson is one of the greatest stars of the big screen, wrestling ring and in the world of fitness and body-building. The Rock has gone from a bulky defensive lineman at the University of Miami to one of the moist well-known and respected athletes in the entire world. The Rock is starting to transform into a force that the world has never seen before and he’s only getting bigger.

Of course, it can be argued that he has obtained his muscular physique with the assistance of freakishly good genetics, and that is not all wrong. However, the strict regime of working out and dieting that The Rock follows with commitment has created a body that every man envies and every woman loves.

Nonetheless, it is not all fun and games for Mr. Johnson. After first revealing his intense diet plan and workout regime to Muscle & Fitness, it became apparent that the 42 year old former wrestler dedicates most of his time to his craft. From consuming protein-packed, low calorie foods, to creating some of the most intense workouts one could imagine, it is no wonder why The Rock has left a trail of envious followers and fans around the globe, hoping to someday obtain his muscular physique and rapid agility.

The Rock Diet and Workout:

Day 1 Legs

1. Running, Treadmill- 1 set, 30-50 minutes
2. barbell Walking Lunge – 4 set,25 reps
3. Legg Press – 4 set, 25 reps
4. Leg Extensions -3 set, 20 reps
5. Barbell squats -4 set 12 reps
6. Hack Squats -4 set, 12 reps
7. Romanian deadlift -4 set, 10 reps
8. Seated leg curls-3 set,20 reps
9. Thigh Abductor -4 set, 12 reps

8. Seated leg curls-3 set,20 reps
9. Thigh Abductor -4 set, 12 reps

Day 2: Back

1. Running, Treadmill-1 set, 30-50 minutes
2. Wide -grip Lat Pulldown -4 sets, 12 reps
3. Bent Over Barbell Row -4 sets, 12 reps
4. One Arm Dumbell Row -4 sets, 12 reps
5. Barbell Deadlift -3 sets, 10 reps
6. Pull-ups -3 sets
7. Dumbell Shrug -4 sets, 12 reps
8. Inverted Row -3 sets
9. Hyperextension- 4 sets, 12 reps

Day 3: Shoulders

1. Running, Treadmill -1 set, 30-50 minutes
2. Dumbbell Shoulder Press -4 sets, 12 reps
3. Standing Military Press -4 sets, 12 reps
4. Front Dumbell Raise -4 sets, 12 reps
5. Side Lateral Raise – 4 sets, 12 reps
6. Reverse Machine Flyes – 4 sets, 15 reps
7. Seated Bent Over Rear Delt Raise – 4 sets, 12 reps

Day 4: Arms/Abs

1. Running, Treadmill- 1 set, 30-50 minutes
2. Dumbell Bicep Curl -4 sets, 15 reps
3. Hammer Curls – 4 sets, 15 reps
4. Spider curl – 4 sets
5. Tricep Pushdown – 4 sets, 15 reps
6. Overhead Triceps – 3 sets, 15 reps
7. Hanging Leg Raise – 4 sets, 20 reps
8. Rope Crunch – 4 sets, 20 reps
9. Russian Twist -4 sets, 20 reps

Day 5: Legs

1. Running, Treadmill- 1 set, 30-50 minutes
2. Barbell Walking Lunge – 4 sets, 25 reps
3. Leg Press – 4 sets, 25 reps
4. Leg Extension – 3 sets, 20 reps
5. Barbell Squat – 4 sets, 12 reps
6. Hack Squat – 4 sets, 12 reps (single leg)
7. Romanian Deadlift -4 sets, 10 reps
8. Seated Leg Curl – 3 sets, 20 reps
9. Thigh Abductor -4 sets, 12 reps

Day 6: Chest

1. Running, Treadmill – 1 set, 30-50 minutes
2. Barbell Bench Press- Medium Grip -4 sets, 12 rep
3. Incline Dumbell Press -4 sets, 12 reps
4. Dumbell Bench Press – 4 sets, 12 reps
5. Flat Bench Cable Flyes -4 sets
6. Incline Hammer Curls – 4 sets, 12 reps
7. Dips- Chest Version -4 sets

Day 7: Rest

The Rock Diet:

Apart from being an inspiration for his workout schedule, Dwayne focusses extensively on his diet. One needs to put right food in the stomach. Normally Dwayne eats five meals a day nutrition regime. Here is the diet plan that Dwayne follows.

 

Meal 1

1. Steak (oz) -10
2. Oatmeal (cups) -2
3. Egg Whites -3
4. Eggs -1
5. Watermelon Juice (glass) -1

Meal 2

1. Chicken -2
2. Bell Pepper -2
3. Mushrooms (cups) -3
4. Broccoli (cups) -3
5. Protein Shake -1

Meal 3

1. Salmon (oz) -8
2. Asparagus (tips) -8
3. Eggs -2
4. Rice Medley (cups) -2
5. Broccoli (cups) -3

Meal 4

1. Steak (oz) -10
2. Baked Potato -3
3. Asparagus (tips) -8
4. Orange Juice (glass) -1

Meal 5

1. Casein Protein (grams) -20
2. Egg Whites -10

Your body is a reflection of your desires. You can frame it the way you wish to. These athlete workout celebrities such as Dwayne Johnson are an inspiration. If you wish to build yourself like ‘The Rock‘ follow his footsteps and let me know the results.