DWAYNE JOHNSON’S DISCOMFORT and GAIN TRAINING SPLIT
Johnson strikes the gym six days each week, typically concentrating on one body part each day. At 40, he’s a seasoned, instinctive instructor. ‘I pass feel,’ he claims, and also notes that when he remains in the health club it’s all company. ‘I have my earphones on. I’m paying attention to my songs. I’m 100% concentrated. There’s no lost time and also no thrown away effort when it concerns me and also the weights.’ And The Rock’s favorite body component? Legs, which is why he leaves them for Saturday when he has added time to educate them.
- 6 days on/1 day off rotation
- Train Biceps as well as triceps the exact same day
- Prefers 3 sets per exercise to the much more typical 4
- Trains calves 3 times per week
Dwayne Johnson’s exercise is always advancing as he constantly tweaks it as well as tries brand-new things. Generally, however, he suches as to strike huge muscular tissue teams as soon as a week as well as smaller sized muscles (biceps, triceps muscles and also calf bones) twice. For each set he starts with fairly high associates, about 15, as well as does less representatives as he advances to heavier weight. He carries out a decline established on the last collection of nearly every workout. Pause are brief (30-60 secs) to keep his conditioning. The following is a typical shoulder workout, it takes around 1 3⁄4 hrs from start to finish.
WARMUP
Jog for 10 min on the football field in the ruthless Miami sunlight, a normal sunlight is OK also. Beginning these interior- and also external-rotation workouts with five-pound dumbbells.
| EXERCISE | SETS | REPS |
|---|---|---|
| Seated Dumbbell Overhead Press | 3-5 | 10-15 |
| Dumbbell or Barbell Front Raise | 3-4 | 10-15 |
| Lateral Raise | 3-4 | 10-15 |
| Bent-Over Lateral Raising or Reverse Pec-Deck Flye | 3-4 | 10-15 |
| Lateral Raise | 3-4 | 20-25 |
| Barbell Shrug | 3-4 | 8-10 |
| Heavy Dumbbell Shrug | 3-4 | 10-12 (No drop set) |
https://www.amazingexercises.com/dwayne-johnsons-shoulder-routine/
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