The Rock's Explosive Workout Revealed

Shoulders

Video: Standing Military Press

Like the chest workout, the exercises focusing on the shoulders also predominantly feature free weights.

Dumbbell Shoulder Press - 12 reps, 4 sets

The dumbbell shoulder press allows for a better movement than the standard barbell shoulder press and leads to a greater activation of the deltoids, triceps, pecs and the traps.

Standing Military Press - 12 reps, 4 sets

Standing military press primarily works on all the three deltoid heads for a balanced shoulder workout. Additionally, the exercise targets the traps, core, biceps and the triceps.

Front Dumbbell Raise - 12 reps, 4 sets

The front dumbbell raise is an isolation exercise that targets the anterior deltoids. The secondary muscle group includes biceps and the pectoral muscles.

Side Lateral Raise - 12 reps, 4 sets

It works on the deltoids, which is the prime mover of the exercise. In addition, it tones the muscles in the upper back, which includes the traps and the rhomboids.

Reverse Machine Fly - 15 reps, 4 sets

Shoulders are the primary target muscle group while the rhomboids and the traps are the secondary muscle group worked in this exercise.

Seated Bent-Over Rear Delt Raise - 12 reps, 4 sets

The isolation exercise targets the rear deltoids and the traps while also focusing on the rhomboids and the lats.

Running - 30 minutes