Dwayne Johnson’s workout routine

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This is a 5-day split routine the Rock allegedly followed when he was preparing for the shooting of “The Scorpion King”. Yeah, sure: we might never know if it is true or not. Nevertheless, it’s worth a try, once it was associated with the Rock :) If he really used this plan, one thing is for sure: he trained only one muscle (group) per day so he could bomb his muscles with maximum focus. Well, this is definitely something we agree with.

1 Day: Shoulders

Machine shoulder press: 3 sets starting from 20 reps in a pyramid pattern

Lateral raise: 3x8
Front dumbbell raise: 3x8

Cable bent-over lateral raise: 12, 10, 8, 6, 4

Shrugs on a Hammer Strength machine: 12, 10, 8, 6, 4

2 Day: Back

Wide-grip pull-down to the chest: 12, 10, 8, 6, 4

Close-grip pull-down: 12, 10, 8, 6, 4

Alternating machine rows: 4x12

Hyperextension: 15, 15, 12, 12 (with weights in a pyramid pattern)

3 Day: Legs

Leg press: 25, 20, 18, 16 + 25 reps with the initial weight

Lunges on a Smith machine: 4x8

Leg curls: 12, 10, 8, 6 + 12 reps with the initial weight

Standing calf raise: 6x16

4 Day: Arms

Standing alternating dumbbell curls: 12, 10, 8, 6, 4

Biceps on a Scott machine: 12, 10, 8, 6, 21, 21 (the last 2 sets are 21s: 7 reps in the upper half of the motion range; 7 in the lower and 7 in the full motion range.

Cable pushdown: 12, 10, 8, 6, 20 (drop sets)

Cable overhead tricep extensions: 12, 10, 8, 20

Alternating tricep pushdowns with reverse grip: 2x15

5 Day: Chest

Incline dumbbell press: 12, 10, 8, 6, 4

Dumbbell bench press: 12, 10, 8, 6, 4

Cable crossover: 4x12
Dips: 4x15

The abs should be worked twice a week. Each time with an exercise of choice, on a day of choice, with 4 sets of 25 reps each.

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