If you saw Dwayne, The Rock, Johnson in the trailer for the new Black Adam movie and thought, “I wonder what he does to get such great shape,” you’re in the right place.
As a fitness editor, I spend my days researching the weird and wonderful workouts that Hollywood’s elite do to stay in shape (see Chris Hemsworth Workout 800 Reps And the Jennifer Aniston 15-15-15 workout here), so I dived deep into The Rock’s intense training schedule.
Apparently, The Rock trains three to four hours a day, six days a week to build his impressive physique. He also uses a popular technique called ‘splits’, where he targets one muscle group at a time, which means he’ll train his legs one day, arms and abs the next, and back, and so on, in his well-equipped home gym. . Its name is Iron Paradise.
When you’re in shape to play Hercules Share Johnson Entire exercise schedule (Opens in a new tab). To find out more, I untied his exercise mat and gave his arms and abs – read on to find out what happened.
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What is the rock arms and back exercise?
Get ready to lift, The Rock arms and abdominal exercises go as follows:
1 hour from the heart
crimp iron 4 sets of 10-12 reps
crimp hammer 4 sets of 10-12 reps
spider curl – 4 combos to fail
Triceps exercise – 3 sets of 10 reps
dips – 3 sets to fail
hanging leg raise – 4 sets of 20 reps
rope crunch – 4 sets of 20 reps
Russian ext – 4 sets of 20 reps
I Tried The Rock and Ab Arms Workout – Here’s What Happened
I will caution this article by saying that what works for you may not work for you, so if you are a complete beginner or are new to some of the exercises on this list, it is a good idea to reduce the number of reps, start with less or no weight, or get a test specialist to check your form. The Rock did not mention the weight of dumbbells and a barbell for this exercise, but this should not bother you if you are trying to perform its exercise, as you should always lift within your own range.
When I first peeked at this workout, it sounded like a lot, but in the name of the press, I shaped the trainers and ran for an hour, and finished up in the gym. As a marathon runner, I usually finish an hour’s run and call it a day in front of my workout, but that was just the warm-up that seemed to me. The Rock didn’t define sprinting, but as my preferred cardio exercise, I took it easy, rather than pushing the pace, as I knew there was some heavy lifting (literally) ahead.
For barbell curls, I chose a 10 kg (22 lb) barbell and did 4 sets of 10 reps. While this is almost a lot lighter than The Rock lifting, the final few reps felt challenging to me, which is a good sign I was lifting the right weight. For hammer curls, I used 6kg (13) dumbbells in each hand, and by the end of the four reps, I definitely felt like I had worked my arms hard. If you are working out from home, we have chosen for you Best adjustable dumbbells over here.
The idea of doing anything for ‘failure’ scares me, but the spider curls and dips in this exercise taught me that often, I give up mentally before I get physically tired. In the first set, I did 10 spider curls before putting the barbell down and taking a break. However, each time I tried adding three reps to the exercise, and on the final set, I managed 20 reps – proof that I didn’t push myself as hard as I could at first.
By the time I got to my hanging leg raise, I realized that training like The Rock was no joke—this one was intense, and at times, I felt like it was endless, especially when I’d been training for an hour and 45 minutes. this point. After one set, I gave up, and modified the exercise to raise the lying leg for the last three sets.
Finally, the end was in sight. With the rope crunches, I proceeded to put more weight on the machine a little at a time. This isn’t a move I often add to my abdominal exercises, but I did enjoy trying something new and really felt like I worked my core through the final reps. Finally, the Russian twists. I felt The Rock would definitely add weight to this workout, so I grabbed a 5kg (11lbs) and went.
After nearly two hours, I lay down on my practice bench and realized why The Rock’s cheat days are so epic – the man works insanely Hard working in the gym. It’s proof that for real gains you have to do the work, and while I’ve been enjoying the challenge, I won’t be in a rush to copy more of Johnson’s training plan anytime soon.