The Rock’s Workout plan | Dwayne Johnson's Gym Exercises

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 The Rock’s Workout plan, nutrition and Meals | Dwayne Johnson's Gym Exercises

We all know Rock is considered The modern Hulk. His work is very intense. He is still the beast and can tough competition to almost most of the body Builders. Let's take a look at the Rock Gym Exercises


Day 1: Legs

        Running 30-50 minutes – outside or on a treadmill

           Barbell Walking Lunge – 4 sets x25 reps

           Leg Press – 4 sets x 25 reps

·         Leg Extensions – 3 sets x 20 reps

·         Barbell Squats – 4 sets x 12 reps

·         Hack Squats – 4 sets x 12 reps

·         Romanian Deadlift – 4 sets x 10 reps

·         Seated Leg Curls – 3 sets x 20 reps

·         Thigh Abductor – 4 set x 12 reps

 

Day 2: Back

·         Running 30-50 minutes – outside or on a treadmill

·         Wide-Grip Lat Pulldown – 4 sets x 12 reps

·         Bent-Over Barbell Row – 4 sets x 12 reps

·         One Arm Dumbbell Row – 4 sets x 12 reps

·         Barbell Deadlift – 3 sets x 10 reps

·         Pull-Ups – 3 sets

·         Dumbbell Shrug – 4 sets x 12 reps

·         Inverted Row – 3 sets

·         Hyperextension – 4 sets x 12 reps

 

Day 3: Shoulders

·         Running 30-50 minutes – outside or on a treadmill

·         Dumbbell Shoulder Press – 4 sets x 12 reps

·         Standing Military Press – 4 sets x 12 reps

·         Front Dumbbell Raise – 4 sets x 12 reps

·         Side Lateral Raise – 4 sets x 12 reps

·         Reverse Machine Flyes – 4 sets x 15 reps

·         Seated Bent Over Rear Delt Raise – 4 sets x 12 reps

 

Day 4: Arms/Abs

·         Running 30-50 minutes – outside or on a treadmill

·         Dumbbell Bicep Curl – 4 sets x 15 reps

·         Hammer Curls – 4 sets x 15 reps

·         Spider Curl – 4 sets x 12 reps

·         Triceps Pushdown – 4 sets x 15 reps

·         Overhead Triceps – 3 sets x 15 reps

·         Hanging Leg Raise – 4 sets x 20 reps

·         Rope Crunch – 4 sets x 20 reps

·         Russian Twist – 4 sets x 20 reps

Day 5: Legs

  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Walking Lunge – 4 sets x 25 reps
  • Leg Press – 4 sets x 25 reps
  • Leg Extension – 3 sets x 20 reps
  • Barbell Squat – 4 sets x 12 reps
  • Hack Squat – 4 sets x 12 reps
  • Romanian Deadlift – 4 sets x 10 reps
  • Seated Leg Curl – 3 sets x 20 reps
  • Thigh Abductor – 4 sets x 12 reps

Day 6: Chest

  • Running 30-50 minutes – outside or on a treadmill
  • Barbell Bench Press, medium grip – 4 sets x 12 reps
  • Incline Dumbbell Press – 4 sets x 12 reps
  • Dumbbell Bench Press – 4 sets x 12 reps
  • Flat Bench Cable Flyes – 4 sets x 15 reps
  • Incline Hammer Curls – 4 sets x 12 reps
  • Dips, Chest Version – 4 sets x 10-12 reps

Day 7: REST

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