the rock dwayne johnson workout routine
Image Source: instagram.com/therock

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

Note: This is an intense workout. Please consult your physician before starting any type of exercise program.