Regarded as one of the most popular professional wrestlers of all time, Dwayne 'The Rock' Johnson does not need an elaborate introduction. The eight-time WWE champion has maintained an extraordinary physique even after his successful spell in WWE, thanks to his remarkable commitment levels.
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Muscle and Fitness' man of the century has an impressive workout schedule that targets all the vital muscles in the body with unrivalled precision. The Rock says... "Focus on training the arms with a higher rep count and always train with free weights as they are extremely effective in toning the stabilisation muscles along with the target muscle group." Having tremendous discipline and a focused warm-up program is a crucial aspect of his training program.
Let us dive in deeper and look closer at his workout schedule, which allows him to perform exceptionally both on and off the screen.
Note: Perform each set on weekdays and take rest during the weekends.
Arms/Abs
Video: Hammer Curl
While training the arms and the abdomen, the Rock focuses on having a great balance between the free weights and body weight exercises.
Hammer Curls - 15 reps, 4 sets
It tones the biceps, brachialis and the brachioradialis muscles in the arm with tremendous accuracy.
Russian Twists - 20 reps, 4 sets
Obliques are the primary muscle group in this exercise, while also working on the core and the upper back.
Spider Curls - 15 reps, 4 sets
Spider curls tone the two heads of the biceps at a faster pace allowing you to build bigger arms within a short time.
Hanging Leg Raises - 20 reps, 4 sets
Not only do the hanging leg raises work on the obliques, they are also very effective in building a strong core.
Dumbbell Bicep Curls - 15 reps, 4 sets
Like the hammer curls, the bicep curls also activate the biceps. Additionally, this exercise tones the deltoids and the forearms for a complete arm workout that works on both the upper and the lower arm.
Rope Crunches - 20 reps, 4 sets
The controlled motion of the cable crunch is great for toning the abdominal muscles and adding mass to the core.
Overhead Triceps - 15 reps, 3 sets
Apart from training the triceps, the exercise tones the deltoids, lats, forearms and the chest.
Triceps Pushdown - 15 reps, 4 sets
Triceps are the primary muscle group, while the stabilisation muscles include lats, traps, deltoids and the pectorals.
Running - 30 minutes
A great cardio exercise for maintaining shape and improving the cardiovascular health.
Chest
Video: Barbell Bench Press
The Rock mostly builds his pectoral muscles using free weights. Inclined versions of standard exercises emphasise the target muscle group with greater intensity.
Incline Hammer Curls - 12 reps, 4 sets
The isolation exercise primarily targets the biceps in the arms. Additionally, it is very effective in building the pectoral muscles found in the chest.
Flat Bench Cable Fly - 12 reps, 4 sets
This intermediate-level isolation exercise is great for building all the regions of the pectoral muscles.
Dips (Chest version) - 12 reps, 4 sets
Along with working on the pectoral muscles, the exercise activates the triceps, biceps and the muscles in the forearms.
Barbell Bench Press - 12 reps, 4 sets
Barbell bench press targets the pectoral muscles with unrivalled precision. Moreover, the exercise tones the deltoids, triceps and the back.
Incline Dumbbell Press - 12 reps, 4 sets
The incline dumbbell press primarily targets the pectorals while also activating the triceps in the arms.
Also, read 6 Best Chest Exercises with Dumbbells To Build Your Chest.
Dumbbell Bench Press - 12 reps, 4 sets
This exercise targets the same muscles as the barbell bench press. Additionally, the dumbbell bench press is a wonderful exercise for improving the overall stability of the upper body.
Running - 30 minutes
Wonderful exercise to maintain cardiovascular fitness.
Back
Video: Dumbbell Shrug
The Rock's back exercises include a good blend of bodyweight, free weight and cable exercises.
Lat Pulldown - 12 reps, 4 sets
As the name says, the lat pulldown is a compound exercise that targets the latissimus dorsi muscles in the back along with the biceps and the forearms.
Bent-Over Barbell Row - 12 reps, 4 sets
A very effective compound exercise that targets lats, traps, rhomboids, deltoids and the biceps.
One Arm Dumbbell Row - 12 reps, 4 sets
The one arm dumbbell row activate the lats, traps and rhomboids and the erector spinae.
Barbell Deadlift - 12 reps, 3 sets
The barbell deadlift is one of the most popular strength training exercises to tone the muscles in the back. Particularly, the exercise tones the lower back, glutes and the leg muscles.
Dumbbell Shrug - 12 reps, 4 sets
The traps are worked while performing the dumbbell shrug. Additionally, the exercise targets the neck muscles.
Pull-Ups - 12 reps, 4 sets
The pull-up is a wonderful bodyweight exercise for targetting the lats. In addition, the exercise tones the triceps and biceps in the arms.
Inverted Row - 12 reps, 3 sets
The inverted row is yet another bodyweight exercise that activates all the pull muscles. These include the lats, traps, biceps and the shoulders.
Running - 30 minutes
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
Legs
Video: Seated Leg Press
Barbell Lunge - 25 reps, 4 sets
This single-leg strength training exercise targets the quads, hamstrings, glutes, hips and the abs.
Leg Press - 25 reps, 4 sets
Leg press is a great isolation alternative to the squat, which tones the quads found in the thighs. It activates the same muscles without putting any unnecessary strain on the spine.
Leg Extension - 12 reps, 4 sets
Quads are the primary target muscles in the exercise, while the stabiliser muscles include the traps found in the back.
Seated Leg Curl - 20 reps, 3 sets
Not only does this exercise tone the thighs, it activates the muscles in the hamstrings, quads and the calf muscles.
Thigh Abductor - 12 reps, 4 sets
It targets the thighs and the abductor muscles outside the hips.
Running - 30 minutes