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 (series)” etc. As being an actor The Rock Dwayne Johnson’s workout routine focuses on getting muscular look for nice appearances in his movies. His workout routine is focused on Dwayne’s heavy and strong built.
The Rock Dwayne Johnson Height: 6’4” (1.93 m)
The Rock Dwayne Johnson Weight: 120 kg (265 lbs)
Dwayne Johnson Workout Routine
Dwayne’s goes to gym 5 days a week, he takes rest on Wednesday & Sunday. He mainly works out 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)
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
Sunday(Rest)
