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

The Rock’s Workout Routine

Chest & Shoulders (same as Monday)

  • 1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down
  • 1.5 hours Weightlifting Routine
Exercise Sets Reps Rest Notes
Dumbbell Incline press 4 Pyramid 45 secs Both Arms
Dumbbell Incline press 2 Pyramid 45 secs Alternating
Chest Flys with Dumbbells 4 Pyramid 45 secs Flat Bench
Dumbbell Bench press 4 Pyramid 45 secs Both Arms
Dumbbell Bench press 2 Pyramid 45 secs Alternating
Seated Overhead Press 4 Pyramid 45 secs Dumbbells
Dumbbell Front Raises 4 Pyramid 45 secs
Dumbbell Side Raises 4 Pyramid 45 secs
Bent-Over Lateral Raises 4 Pyramid 45 secs
Cable Flys 4 Failure 00 secs Superset
Dips Until Failure 4 Failure 45 secs Superset

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