The Rock’s Workout Routine
Arms & Abs (same as Wednesday)
- 1 hour Cardio on Elliptical / StairMaster: 30 min steady pace on each
- 1.5 hours Weightlifting Routine
| Exercise | Sets | Reps | Rest | Notes |
| Triceps Push-downs | 3-4 | 8-12 | 45 secs | Normal Grip |
| Triceps Push-downs | 3-4 | 8-12 | 45 secs | Narrow Grip |
| Lying Tricep Skullcrushers | 3-4 | 8-12 | 45 secs | |
| Barbell Bicep Curls | 3-4 | 8-12 | 45 secs | |
| Preacher Curls | 3-4 | 8-12 | 45 secs | Machine |
| Dumbbell Hammer Curls | 3-4 | 8-12 | 45 secs | Alternating |
| Double Crunches | 3 | 25 | 45 secs | |
| Bicycle Crunches | 3 | 25 | 45 secs | |
| Reverse Crunches | 3 | 25 | 45 secs |