Dwayne Douglas Johnson "The Rock" - bodybuildersRead More

Born in Hayward, California, USA, May 2, 1972. Full name is Dwayne Douglas Johnson .

In the ring, he is known by the name "Rock", sometimes he is represented as Dwayne "Rock" Johnson . At one time, Johnson was a football player at college and in 1991 was part of the national team of champions Miami Hurricanes. He later played on the Calgary Stampede team in the Canadian Football League. Dwayne decided to become a professional wrestling fighter, like his grandfather, Peter Mayvia, and his father, Rocky Johnson .

He correctly chose his main direction, in which he gained extraordinary fame. Johnson became a remarkable representative of the International Wrestling Industry (WWE), then known as the International Wrestling Federation (WWF), in the period 1996-2004. Johnson quickly advanced in WWE as the "Rock" of Mayvius, and later as the "Rock", a member of the "Domination Nation" (NOD). Two years after joining WWE, Johnson won the WWF Championship, becoming one of the most popular wrestling fighters. Since 2001, he has focused on his acting career, although from time to time he continues to appear in WWE for promotion purposes.

During his career, Johnson became a world champion nine times, including the fact of a record - he became a WWE champion seven times; he was the Undisputed WWE Champion in 2002 and twice was the champion of the WCW (World Wrestling Championship). The wrestler also won the WWF Intercontinental Championship twice and became the winner of the Tag Team Championship WWE 5 times. He won the thirteenth annual WWF Royal Rumble professional performance in 2000.

Johnson played his first major role in the 2002 film The King of Scorpions. For this film, as an actor who first played a leading role, Johnson received the highest fee - 5.5 million dollars. Thanks to this, Johnson got into the Guinness Book of Records 2007. Since then, Scala began acting in many films.

“When I turned 40, my approach to training became more serious, ” he says. - I always tried to study useful information about proper nutrition, supplements, about what and when to consume, what is the effect of certain exercises, how many calories should be consumed, etc. I took into account the useful advice of a coach who helped me prepare for many roles. And between the shootings, we worked out other programs with him. When you reach the 40th anniversary, then suddenly various problems begin to appear. That's why I started taking glucazamine and chondroitin to maintain ligaments and joints. ”

Dwayne Johnson Program

Monday - Chest

- Dumbbell bench press: 4 sets of 10-12 reps.
- Breeding hands with dumbbells lying. 3 sets with the maximum number of repetitions.
- Bench press lying. 4 sets of 10-12 reps.
- Dumbbell bench press at an angle. 5 sets of 10-12 reps.
- Reduction of hands in the crossover (up). 4 sets of 10-12 reps.
- Bench press lying at an angle. 3 sets of 10-12 reps.

Tuesday - Feet

- Leg press: 4 sets of 25 reps.
- Driving with a barbell (or vest, or with dumbbells): 4 sets of 25 repetitions.
- Leg extension: 3 sets of 20 reps.
- Leg curl: 3 sets of 20 reps.
- Lifting on socks in Smith's simulator: 3 sets with the maximum number of repetitions.
- Leg breeding: 3 sets of 15 reps.
- Lunges with a barbell in Smith's simulator: 3 sets of 20 repetitions.

Wednesday - Press and hands

- Lifting the bar for biceps: 4 sets of 10-12 reps.
- Hammer biceps exercise: 4 sets of 10-12 reps.
- Bench press for biceps with emphasis: 4 sets with the maximum number of repetitions.
- Extending your arms with dumbbells to triceps. 3 sets of 10 reps.
- Push-ups on the bars: 3 sets with a maximum number of repetitions.
- Leg lift on the bar: 4 sets of 20 reps.
- Twisting "Prayer": 4 sets of 20 repetitions.
- Twisting "In Russian": 4 sets of 20 reps

Thursday - Back

- Vertical thrust to the chest: 4 sets of 10-15 repetitions.
- Deadlift: 4 sets of 10-15 reps.
- Shrugs with a barbell: 4 sets of 15 repetitions.
- Wide grip pull-ups: 4 sets of 15 reps.
- Hyperextension: 4 sets of 15 repetitions.
- Bending one arm with dumbbells in an incline: 4 sets of 15 repetitions.
- Horizontal pull-ups to the bar: 3 sets with the maximum number of repetitions.

Friday - Shoulders

- Sitting dumbbell bench press: 4 sets of 12 reps.
- Raising hands with dumbbells in front of you: 4 sets of 12 reps.
- Raising your arms with dumbbells to the side: 4 sets of 12 reps.
- Barbell lift: 4 sets of 12 reps.
- Breeding hands lying at an angle on the stomach: 3 sets of 10-15 repetitions.

Saturday - Feet

- Leg press: 4 sets of 25 reps.
- Driving with a barbell (either in a vest or with dumbbells): 4 sets of 25 repetitions.
- Leg extension: 3 sets of 20 reps.
- Leg curl: 3 sets of 20 reps.
- Lifting on socks in Smith's simulator: 3 sets with the maximum number of repetitions.
- Leg breeding: 3 sets of 15 reps.
- Lunges in Smith's simulator: 3 sets of 20 repetitions.

Sunday - Rest

Dwayne Johnson Diet

Although Johnson’s diet didn’t have such supernatural elements as, for example, the blood of the Nemean lion, which, according to legend, Hercules killed, 12 components of his diet helped to create the image of the legendary hero on the screen.

1 meal: