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Dwayne Johnson, better known as The Rock, is an American professional wrestler and you’m nowadays looks more back on the big screen. Dwayne is a striking appearance which is largely due to his muscle mass. In the following overview you find back his training combined with his feeding schedule.
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Training at The Rock
Day 1 – Shoulders
- Seated Military Press Machine – 3 sets – 21 reps
- Dumbbell Lateral Raise superset with Dumbbell Front Raise – 3 sets – 8 reps
- Rear Delt Raise Cable – 5 sets – 12, 10, 8, 6, 4 reps
- Hammer Strength Shrug – 5 sets – 12, 10, 8, 6, 4 reps
- Four Way Neck Machine – four sets – 12 reps
Day 2 – Back
- Wide Grip Lat Pulldown – 5 sets – 12, 10, 8, 6, 4 reps
- Close Grip Lat Pulldown – 5 sets – 12, 10, 8, 6, 4 reps
- One Arm Seated Row Machine – four sets – 12 reps
- Back Extension – 4 sets – 15, 15, 12, 12 reps
Day 3 – Legs
- Leg Press – 4 sets – 25, 20, 18, 16 reps (last set is a drop set)
- Smith Machine Lunge – four sets – 8 reps per leg
- Lying Leg Curl – four sets – 12, 10, 8, 6 reps
- Standing Calf Raise – six sets – 16 reps (last set is a drop set)
Day 4 – Arms
- Alternating Dumbbell Curl – 5 sets – 12, 10, 8, 6, 4 reps
- Preacher Curl Machine – six sets – 12, 10, 8, 6, 21, 21 repetitions (* last two sets are 21s)
- Cable Tricep Extension – 5 sets – 12, 10, 8, 6, 20 reps
- Overhead Cable Extension – 4 sets – 12, 10, 8, 20 reps
- One Arm Reverse Grip Tricep Extension – 2 sets – 15 reps
* 21s means of which the first 21 repeats 7 times make the first half movement, then 7 times make the second half of the movement, and the last set of the full range of motion.
Day 5 – Chest
- Incline Dumbbell Press – 5 sets – 12, 10, 8, 6, 4 reps
- Dumbbell Bench Press – 5 sets – 12, 10, 8, 6, 4 reps
- Cable Crossover – four sets – 12 reps
- Push Ups – four sets – 15 reps (superset with crossovers)
