Dwayne Johnson AKA "The Rock"

Dwayne Johnson AKA "THE ROCK" was a professional Football Player, who then turned in WWF as a Professional Wrestler. After his awesome career with WWF, he moved into Hollywood, and now he is amongst the Highest Paid Action Hero in Hollywood.

http://www.impeccabledwaynejohnson.org/

I am a Fan of him, its his attitude his nature, his style and yeah of course his Eye Brow raise which makes people crazy for him.

When it comes to his workout, he takes it Damn Seriously. With one word in the Gym FOCUSSSSSSSS....

Dwayne Johnson uses a pyramid structure workout program. This means he begins with a higher reps, and a lower weight. Then, each week he increases the weight, and decrease the number of reps. After the first month, you start back at higher reps, but his time with a higher starting weight.

His favorite body part is Legs, and that is why he plans it for Saturday, where he can give all the time he has to work on it. He also performs drop sets for almost all the exercise.  Rest period is usually between 30-60 secs.

I have listed down is routine below. However Dwayne, makes sure that he gives some tweaks to his Set. Also if he has Movie Schedules, then he changes his workout plan to get in shape of the character that he would be playing in that movie.

Dwayne Johnson Workout Monday Routine – Shoulders
	Exercise	Sets	Reps	Notes
1	Seated Military Press Machine	3	21
2	Dumbbell Lateral Raise super set with Dumbbell Front Raise	3	8
3	Rear Delt Cable Raise	5	12,10,8,6,4
4	Hammer Strength Shrug	5	12,10,8,6,4
5	Four Way Neck Machine	4	12

 

Dwayne Johnson Workout Tuesday Routine – Back
	Exercise	Sets	Reps	Notes
1	Wide Grip Lat Pull Down	5	12,10,8,6,4
2	Close Grip Lat Pull Down	5	12,10,8,6,4
3	One Arm Seated Row Machine	4	12
4	Back Extension	4	15,15,12,12

 

Dwayne Johnson Workout Wednesday Routine – Legs
	Exercise	Sets	Reps	Notes
1	Leg Press	4	25,20,18,16
2	Smith Machine Lunge	4	8
3	Lying Leg Curl	4	12,10,8,6
4	Standing Calf Raise	6	16

 

Dwayne Johnson Workout Thursday Routine – Arms
	Exercise	Sets	Reps	Notes
1	Alternating Dumbbell Curl	5	12, 10, 8, 6 , 4
2	Preacher Machine Curl	6	12, 10, 8, 6, 21, 21
3	Cable Tricep Extension	5	12, 10, 8, 6, 20
4	Overhead Cable Extension	4	12, 10, 8, 20
5	One Arm Reverse Grip Tricep Extension	2	15

 

Dwayne Johnson Workout Friday Routine – Chest
	Exercise	Sets	Reps	Notes
1	Incline Dumbbell Press	5	12, 10, 8, 6, 4
2	Dumbbell Bench Press	5	12, 10, 8, 6, 4
3	Cable Crossover	4	12
4	Push Ups	4	15

 

Dwyane, has a crazy diet with this wokout, for strength and muscle growth. So guys lets hit the Gym and simply.. FOCUSSSSSS….