The Rock Dwayne Johnson Workout Routine

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THE ROCK DWAYNE JOHNSON WORKOUT  AND FITNESS SECRETS

DWAYNE JOHNSON popularly known as “The Rock” is an American actor and professional WWE Wrestler born on May 2, 1972 and became one of the most popular Wrestlers ever in the history of World Wrestling. He is also famous in Hollywood for his movies like “The Scorpion King”, “The Rundown”   and “Fast and Furious 5 “etc. As being an actor The Rock Dwayne Johnson workout routine focuses on getting ripped and chiseled look for nice appearances in his movies. As been a football player also The Rock Dwayne Johnson workout routine focused on being heavy and strong which included  heavy weights. He has been  7 times WWF champion and is currently WWE champion (2013-present).

dwayne johnson gym weight lifting

The Rock Dwayne Johnson Height: 6’4” (1.93 m)

The Rock Dwayne Johnson Weight: 120 kg (265 lbs)

THE ROCK DWAYNE JOHNSON WORKOUT ROUTINE:

Dwyane Johnson body

The Rock Dwayne Johnson Workouts 6 days a week starting from Monday to Saturday and on Sundays he takes rest. He mainly workout  for  60-90 minutes per  day hitting major body parts  with high intensity and keeping breaks after sets.

Monday(Shoulders)

 3 Sets of Seated Military Press Machine of 21 reps

3 Sets of Dumbbell Lateral Raise of 8 reps

3 Sets of Dumbbell Front Raise of 8 reps

5 Sets of Rear Delt Cable Raise of 12, 10, 8, 6, 4 reps

5 Sets of Hammer Strength Shrug of 12, 10, 8, 6, 4 reps

4 Sets of Four Way Neck Machine of 10-12 reps

 Tuesday( Back)

5 Sets of Wide Grip Lat Pull Down of 12, 10, 8, 6, 4 reps

5 Sets of Close Grip Lat Pull Down of 12, 10, 8, 6, 4 reps

4 Sets of One Arm Seated Row Machine of 10-12 reps

4 Sets of Back Extension of 15, 15, 12, 12 reps

 Wednesday(Rest Day)

the rock dwayne johnson

 Thursday(Legs)

4 Sets of Leg Press of 25, 20, 18, 16 reps

4 Sets of Smith Machine Lunge of 10-12 reps

4 Sets of Lying Leg Curl of 12, 10, 8, 6 reps

6 Sets of Standing Calf Raise of 16 reps

 Friday(Arms)

 5 Sets of Alternating Dumbbell Curl of 12, 10, 8, 6, 4 reps

6 Sets of Preacher Machine Curl of 12, 10, 8, 6, 21, 21 reps

5 Sets of Cable Triceps Extension of 12, 10, 8, 6, 20 reps

4 Sets of Overhead Cable Extension of 12, 10, 8, 20 reps

2 Sets of One Arm Reverse Grip Triceps Extension of 10-15 reps

(In second point   7 reps are of upper half,7 for lower half and 7 full reps giving total of 21 reps)

Saturday(Chest)

5 Sets of Incline Dumbbell Press of 12, 10, 8, 6, 4 reps

5 Sets of Dumbbell Bench Press of 12, 10, 8, 6, 4 reps

4 Sets of Cable Crossover of 10-12 reps

4 Sets of Push Ups of 10-15 reps

 Dwayne Johnson body

Sunday(Rest)