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    Routine Dwayne Johnson

    Uploaded by

    AnaKaren090397
    The document outlines Dwayne Johnson's (The Rock's) weekly workout routine which focuses on different body parts each day. On Mondays and Thursdays he works chest and shoulders, doing exercises like incline dumbbell presses and seated dumbbell presses. Tuesdays and Fridays target legs and back with moves such as leg extensions, lunges, and dumbbell rows. Wednesdays are dedicated to arms and abs with triceps extensions, bicep curls, and abdominal exercises. Each workout lasts 1.5 hours plus 1 hour of cardio. He follows a pyramid set scheme, increasing weight and decreasing reps each week over 4 weeks.

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    Routine Dwayne Johnson

    Uploaded by

    AnaKaren090397
    123 views3 pages
    The document outlines Dwayne Johnson's (The Rock's) weekly workout routine which focuses on different body parts each day. On Mondays and Thursdays he works chest and shoulders, doing exercises like incline dumbbell presses and seated dumbbell presses. Tuesdays and Fridays target legs and back with moves such as leg extensions, lunges, and dumbbell rows. Wednesdays are dedicated to arms and abs with triceps extensions, bicep curls, and abdominal exercises. Each workout lasts 1.5 hours plus 1 hour of cardio. He follows a pyramid set scheme, increasing weight and decreasing reps each week over 4 weeks.

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    The document outlines Dwayne Johnson's (The Rock's) weekly workout routine which focuses on different body parts each day. On Mondays and Thursdays he works chest and shoulders, doing exercises like incline dumbbell presses and seated dumbbell presses. Tuesdays and Fridays target legs and back with moves such as leg extensions, lunges, and dumbbell rows. Wednesdays are dedicated to arms and abs with triceps extensions, bicep curls, and abdominal exercises. Each workout lasts 1.5 hours plus 1 hour of cardio. He follows a pyramid set scheme, increasing weight and decreasing reps each week over 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    123 views3 pages

    Routine Dwayne Johnson

    Uploaded by

    AnaKaren090397
    The document outlines Dwayne Johnson's (The Rock's) weekly workout routine which focuses on different body parts each day. On Mondays and Thursdays he works chest and shoulders, doing exercises like incline dumbbell presses and seated dumbbell presses. Tuesdays and Fridays target legs and back with moves such as leg extensions, lunges, and dumbbell rows. Wednesdays are dedicated to arms and abs with triceps extensions, bicep curls, and abdominal exercises. Each workout lasts 1.5 hours plus 1 hour of cardio. He follows a pyramid set scheme, increasing weight and decreasing reps each week over 4 weeks.

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    © All Rights Reserved
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    ROUTINE DWAYNE JOHNSON (THE ROCK)

    - Chest and Shoulders



    Incline Dumbbell Press (both arms)
    Incline Dumbbell Press (alternating arms)
    Dumbbell flies
    Dumbbell bench press (both arms)
    Dumbbell Bench Press (alternating arms)
    Seated Dumbbell Press (Shoulder)
    Front elevation with dumbbells
    Dumbbell Lateral Raise
    Bent lateral raises (Birds)
    Crossing pulleys foot within funds superset to failure

    1 hour cardio Treadmill: 5 min heating / min rate constant 50/5 min cooling
    1.5 hour weights (chest day)

    Dwayne Johnson, aka The Rock uses a Pyramid routine exercises. Each week increase the
    weight and lower the reps.

    Week 1: 4 sets x 12 reps
    Week 2: 4 sets x 10-12 reps
    Week 3: 4 sets x 8-10 reps
    Week 4: 4 sets x 6-8 reps
    * Exception: crossing pulleys do three sets:
    * Week 1, 3x25, Week 2, 3x20, Week 3, 3x15, Week 4, 3x12

    Tuesday - Legs and back

    Extension Quadriceps sitting
    Horizontal press
    Striding / Lunges on Smith Machine
    Stiff leg deadlifts
    Jumping box (3 x 20 reps)
    Calf raises (3 x 20 reps)
    Dumbbell rows
    Chin Up (wide grip)
    Chin Up (close grip)
    Remo pulley sitting
    Barbell Shrugs (8-10 reps)
    Shrugs with heavy dumbbell (10-12 reps)

    1 hour cardio Treadmill: 5 min heating / min rate constant 50/5 min cooling
    1.5 hour weights (legs and back Day)

    The Rock had a knee injury in college, so avoiding squats. Use presses seated leg extension
    and stride quadriceps / Smith machine lunges instead.

    Wednesday - Arms and Abs

    Triceps Extension pulley (Normal Grip)
    Triceps Extension pulley (Narrow Grip)
    French Press (Skull Crack)
    Bicep Curl Bar
    Preacher Curl (machine)
    Alternate Dumbbell Hammer Curl
    Double abs (3 sets x25)
    Bicycles (3 sets x25)
    Invested Crunch (3 sets x25)

    Elliptical Cardio 1 hour 30 min constant rate
    1.5 hour routine weights (arms and abs Day)



    Thursday - Chest and Shoulders

    The same routine as Monday

    Friday - Legs and back

    The same routine on Tuesday

    Saturday - Arms and abs

    The same routine on Wednesday

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