Dwayne Douglas Johnson "The Rock"

Born in Havardi, CA, USA, 2 may 1972. Full name is Dwayne Douglas Johnson.

In the ring he goes by the name "the Rock", sometimes given as Dwayne "the Rock" Johnson. In his time in College Johnson was a football player and in 1991 was part of the national team Champions "Miami Hurricanes". He later played in the team "Calgary Stampede" in the canadian football League. Dwayne decided to become a professional wrestler like his grandfather, Peter Maivia, and his father, rocky Johnson.

He correctly chose their General direction, which earned extraordinary fame. Johnson has become a wonderful representative of the International industry of professional wrestling (WWE), then known as the international Federation of wrestling (WWF), in the period 1996-2004 Johnson has advanced rapidly in the WWE as "the Rock" Maivia" and later as "Rock", member of "Nation of domination" (N. O. D.). Two years after joining the WWE, Johnson won the WWF championship, becoming one of the most popular wrestlers of wrestling. Since 2001, he focused on his acting career, although from time to time continued to appear in WWE for the purpose of promoting.

During his career, Johnson has become a nine times world champion, including the fact that record – he became seven-time WWE champion; he was the Undisputed WWE champion in 2002 and was twice champion of WCW (World championship wrestling). Also the wrestler won the WWF Intercontinental championship and 5 times winner of the WWE Championship Tag Team. He won the thirteenth annual professional performance WWF "Royal Rumble" in 2000.

Johnson played his first starring role in 2002 film "the Scorpion King". For this film, as an actor, for the first time played a leading role, Johnson received the highest fee – $ 5.5 million. Because of this Johnson was in the Guinness book of world records 2007 this time the Rock began to appear in many movies.

"When I turned 40, my approach to training became more serious, "he says. — I always tried to learn the useful information about nutrition, supplements, about what and when to consume, what is the effect of particular exercises, how much to consume calories I took into account useful advice of a coach who helped me to prepare for many roles. And in between shooting, we worked through other programs. When you reach 40 years then suddenly appear various problems. That's why I began to take glucosamine and chondroitin to maintain joints and ligaments".

The Program Of Dwayne Johnson

Monday — Chest

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

Tuesday — Legs

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

Wednesday — abs and arms

— Lifting barbells for biceps: 4 sets of 10-12 reps.
— Exercise for biceps Hammers: 4 sets of 10-12 reps.
— Bench press barbell on a biceps, with emphasis: 4 sets of maximum number of repetitions.
— Extension arms with dumbbells for triceps. 3 sets of 10 repetitions.
— Dips: 3 sets with maximum repetitions.
— Leg lifts on the bar: 4 sets of 20 repetitions.
The twist of the "Prayer" is: 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 reps.
— Dead lift: 4 sets of 10-15 reps.
— Sragi with barbell: 4 sets of 15 reps.
Pull — UPS with wide grip: 4 sets of 15 reps.
— Hyperextension: 4 sets of 15 reps.
— Flexion of one hand with the dumbbell incline: 4 sets of 15 reps.
— Horizontal pullups to the bar: 3 sets with maximum repetitions.

Friday — Shoulders

— Sitting dumbbell bench press: 4 sets of 12 repetitions.
— Lift your hands with dumbbells in front of you: 4 sets of 12 repetitions.
— Lift your hands with dumbbells in hand: 4 sets of 12 repetitions.
— Lifting barbells: 4 sets of 12 repetitions.
Raising the hand lying at an angle on stomach: 3 sets of 10-15 reps.

Saturday — Legs

— Leg press: 4 sets of 25 reps.
— Driving with a barbell (or vest, or with dumbbells): 4 sets of 25 reps.
— Leg extension: 3 sets of 20 repetitions.
— Leg curl: 3 sets of 20 repetitions.
— Lifting on socks in the simulator Smith: 3 sets with maximum repetitions.
— Raising the legs: 3 sets of 15 repetitions.
— Attacks in the simulator Smith: 3 sets of 20 repetitions.

Sunday — Rest

style="text-align: center;">Diet Dwayne Johnson

Although the diet of Johnson and it was not such supernatural elements as, for example, the blood of the Nemean lion, which according to legend Hercules killed, 12 of the components of his diet helped in creating the image of the legendary hero on the screen.

1 meal:

Steak 300 g
— Whites of 4 eggs
— Oatmeal or cream of wheat 150 g

2 meal:

— Chicken 220 g
— White rice 2 cups
— Broccoli 1 Cup

3 meal:

— Halibut 220 g
— White rice 2 cups
— Asparagus 1 Cup

4 meal:

— Chicken 220 g
— Baked potato 340 g
— Broccoli 1 Cup

5 meal:

— Halibut 220 g
— White rice 1-2 cups
— Asparagus 1 Cup

6 meal:

Steak 220 g
— Baked potatoes 250 g
— Salad-1 portion

7 meal:

— Casein protein 30 g
— Whites of 10 eggs with peppers, onions and mushrooms

The program for a set of clean muscle mass — Dwayne Johnson