The Rock’s Workout Routine
Legs & Back (same as Tuesday)
- 1 hour Cardio on Treadmill or Jog: 5 min warm up / 50 min steady pace / 5 min cool-down
- 1.5 hours Weightlifting
| Exercise | Sets | Reps | Rest | Notes |
| Seated Leg Presses | 4 | Pyramid | 45 secs | |
| Lying Leg Curls | 4 | Pyramid | 45 secs | |
| Smith Machine Lunges | 4 | Pyramid | 45 secs | |
| Stiff-Legged Deadlifts | 4 | Pyramid | 45 secs | |
| Box Jumps | 3 | 20 | 45 secs | |
| Calf raises | 3 | 20 | 45 secs | |
| Dumbbell Rows | 4 | Pyramid | 45 secs | |
| Lat pull-downs | 4 | Pyramid | 45 secs | Wide Grip |
| Lat pull-downs #2 | 4 | Pyramid | 45 secs | Narrow Grip |
| Seated Pulley Rows | 4 | Pyramid | 45 secs | Dumbbells |
| Barbell Shrugs | 3 | 8-10 | 45 secs | |
| Heavy DB Shrugs | 3 | 10-12 | 45 secs | Dumbbells |