The Rock Workout
With his old exercise plan, the Rock worked one body part per day, then did 45 minutes of cardiovascular exercise. But he simply wasn't using enough of his body to fight fat. Trainer Billy Beck upped him to four body parts per workout (training each body part three times a week rather than once) and cut back on the cardio. "You can do five sets of each exercise--all barbell flat-bench chest presses, for example--or split it up into two exercises, like three sets of dumbbell flat-bench chest presses and two sets of dumbbell incline chest presses," says Beck. When you're used to this, slip in some supersets--for example, perform a set of chest presses and then, without resting, do seated rows. After that, start changing--everything. "The body will adapt to any stress placed on it consistently," says Beck. "That's when a plateau strikes." Vary rest periods, loads, lifting tempo, number of sets and repetitions, or the frequency with which you work each body part.
Monday
Resistance training: Chest, back, biceps, calves; 5 sets, 15-20 reps, 30-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.
Tuesday
Resistance training: Quads, hamstrings, shoulders, triceps; 5 sets, 15-20 reps, 30-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.
Wednesday
Resistance training: Chest, back, biceps, calves; 5 sets, 12-15 reps, 45-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.
Thursday
Resistance training: Quads, hamstrings, shoulders, triceps; 5 sets, 12-15 reps, 45-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.
Friday
Resistance training: Chest, back, biceps, calves; 5 sets, 8-12 reps, 60-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.
Saturday
Resistance training: Quads, hamstrings, shoulders, triceps; 5 sets, 8-12 reps, 60-second rest periods.
Cardio: 5-minute warmup, 12 minutes at a high-intensity clip, 5-minute cooldown.
Sunday
One the 7th Day, The Rock rests.
hahaha "on the 7th day, the
hahaha
"on the 7th day, the rock rests"
that is awesome
Hey guys. My abs are uneven
Hey guys. My abs are uneven and i dont work out but im planning too. Now because I dont work out the reason they are uneven must be something in my lifestyle. But something very subtle or unfixable that I have really looked into and dont feel I can change. So i figure I have to simply work the other one out slightly more (in a controlled manner). Now they dont grow at different areas up my chest so I know its something i can fix due to sized. Its simply my top right ab being smaller then the other so as not pushing the others down. I've been looking around a fair bit and i cant find anywhere that tells you specified excercises for individual aspects of your six pack
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