Monday– Shoulders
Seated Military Press Machine – 3 sets x 21 reps
Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
Hammer Stength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
Four Way Neck Machine – 4 sets x 12 reps
Tuesday – Back
Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
One Arm Seated Row Machine – 4 sets x 12 reps
Back Extension – 4 sets x 15, 15, 12, 12 reps
Wednesday- Rest (mit Rest ist Pause gemeint, nicht der Rest )
Thursday – Legs
Leg Press – 4 sets x 25, 20, 18, 16 (Last set is drop set)
Smith Machine Lunge – 4 sets x 8 reps per leg
Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
Standing Calf Raise – 6 sets x 16 reps (Last set is drop set)
Friday – Arms
Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are 21s)
Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps
*21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full reps
Saturday – Chest
Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
Cable Crossover – 4 sets x 12 reps
Push Ups – 4 sets x 15 reps (superset with crossovers)
was haltet ihr von ? meine Meinung , ein bisschen wenig Beine und nach trizepstag brusttag machen ? also bei mir funktioniert das nicht , keine kraft im trizeps
Quelle: <!-- m --><a class="postlink" href="http://getmascular.blogspot.de/2012/06/rock-dwayne-johnson-workout-and-diet.html">http://getmascular.blogspot.de/2012/06/ ... -diet.html</a><!-- m --> da ist noch sein Ernährungsplan bei