Train Like The Rock: Dwayne Johnson's Shoulder Routine

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 5 years ago '04        #1
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regularjoe 59 heat pts59
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Train Like The Rock: Dwayne Johnson's Shoulder Routine
 

 
visit this link http://www.muscleandfitne .. er-routine-wwe

Dwayne Johnson's Pain & Gain Training Split

Johnson hits the gym six days per week, usually focusing on one body part per day. At 40, he's a seasoned, instinctive trainer. "I go by feel," he says, and notes that when he's in the gym it's all business. "I have my headphones on. I'm listening to my music. I'm 100% focused. There's no wasted time and no wasted effort when it comes to me and the weights." And The Rock's favorite body part? Legs, which is why he leaves them for Saturday when he has extra time to train them.

> 6 days on/1 day off rotation
> Train Biceps and triceps the same day
> Prefers 3 sets per exercise to the more traditional 4
> Trains calves 3 times per week

Dwayne Johnson’s workout is always evolving as he constantly tweaks it and tries new things. Typically, though, he likes to hit big muscle groups once a week and smaller muscles (biceps, triceps and calves) twice. For each set he starts with relatively high reps, about 15, and does fewer reps as he progresses to heavier weight. He performs a drop set on the last set of nearly every exercise. Rest periods are short (30–60 seconds) to maintain his conditioning. The following is a typical shoulder workout; it takes about 1 3⁄4 hours from start to finish.

Warmup:

— 10-minute jog on the football field in the unforgiving Miami sun

— Internal- and external-rotation exercises with 5-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 Raise 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)


image

35 comments for "Train Like The Rock: Dwayne Johnson's Shoulder Routine"

 5 years ago '07        #2
Lakey 67 heat pts67
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props

nothing special - what i want to know is the roid and diet plan
 5 years ago '04        #3
WHAT_THE_ 
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a.k.a the fast road to frustration, over-training, and lack of gains unless you:

- eat like the rock

- supplement (legally or illegally) like the rock

- have the ability to sleep/nap whenever you want like the rock

- have no financial stress whatsoever like the rock

- have access to massages etc. like the rock

- have the rock's genetics
 5 years ago '12        #4
ThePainkiller 356 heat pts356
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Nice sh*t
 5 years ago '06        #5
modalee 5 heat pts
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 WHAT_THE_ said:
a.k.a the fast road to frustration, over-training, and lack of gains unless you:

- eat like the rock

- supplement (legally or illegally) like the rock

- have the ability to sleep/nap whenever you want like the rock

- have no financial stress whatsoever like the rock

- have access to massages etc. like the rock

- have the rock's genetics

^ Wrong.
 5 years ago '06        #6
Honolulu Blue 33 heat pts33
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Steroids not included
 5 years ago '06        #7
1OverJordan24 235 heat pts235
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 5 years ago '09        #8
HennyHeat 6 heat pts
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Ya this is a customary workout... Surprised to see that he doesn't do anything under 10 reps which is good

But he definitiely has a beast diet... That's what I need to work better on, That is no extreme workout plan by any means
 5 years ago '08        #9
KarteL13 
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 modalee said:
^ Wrong.
How do you figure? It's pretty much his job to look like that.
 5 years ago '07        #10
JohnDoe 216 heat pts216
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FUKC working out for almost 2 hours. Dude said he has no wasted movements thats bullsh*t. I workout for 40-45 min a day with weights and I get 5 exercises/3 sets/Burn out reps mostly and I feel awesome. I have not hit a plateau yet so we will see if this keeps working for me.
 5 years ago '04        #11
WHAT_THE_ 
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 modalee said:
^ Wrong.
Feel free to prove me wrong....
 5 years ago '04        #12
regularjoe 59 heat pts59 OP
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 WHAT_THE_ said:
Feel free to prove me wrong....
I'm not saying he's right or wrong--all I'm saying is... you threw a bunch of stuff out there--you didn't really "prove" anything either, other than a couple obvious things. "No stress", "Financial freedom", "ability to nap whenever"... I mean... come on lol.
 5 years ago '05        #13
JimDinO77 16 heat pts16
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my workout surprising similar ... i'm just not eating right
 06-04-2013, 01:25 PM         #14
YOUNGZERO 
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Leverage & technique > strength.

Because Science.
 5 years ago '13        #15
PaperBoy 60 heat pts60
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 JohnDoe said:
FUKC working out for almost 2 hours. Dude said he has no wasted movements thats bullsh*t. I workout for 40-45 min a day with weights and I get 5 exercises/3 sets/Burn out reps mostly and I feel awesome. I have not hit a plateau yet so we will see if this keeps working for me.
yea bro, you only need a hour/ hour & a half in the gym.. any longer and your wasting your time, or just stargazing at females.
 5 years ago '11        #16
superdrunken 7 heat pts
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I like the push/pull/legs split the most after trying a lot of them, and always in the morning fasted, and superset what I can.. it's hard to workout six days a week on a 9-5, what dude above was saying about the rock being able to do this whenever he wants and sleep a lot is very true.

hard work and dedication.
 5 years ago '04        #17
ddubb21 
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2 hour shoulder day? lulz
 5 years ago '04        #18
WHAT_THE_ 
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 regularjoe said:
I'm not saying he's right or wrong--all I'm saying is... you threw a bunch of stuff out there--you didn't really "prove" anything either, other than a couple obvious things. "No stress", "Financial freedom", "ability to nap whenever"... I mean... come on lol.
Actually, your original post said...... 'Wrong'.

I threw 6 things out, not a bunch.

The things I threw out are obvious factors to take into account if you understand basic human physiology and GAS. Less is more when it comes to training, as restoration is just as important as the training itself, since training itself is also a stress on the body just as the specific things I mentioned. There is simply no need nor benefit to spending that much time in the gym. Law of Diminishing Returns. Most people realize this, after it's too late.

If I attempted that workout with any of my clients on any sort of regular basis I would be broke because they would all have overuse injuries!
 5 years ago '04        #19
regularjoe 59 heat pts59 OP
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 WHAT_THE_ said:
Actually, your original post said...... 'Wrong'.

I threw 6 things out, not a bunch.

The things I threw out are obvious factors to take into account if you understand basic human physiology and GAS. Less is more when it comes to training, as restoration is just as important as the training itself, since training itself is also a stress on the body just as the specific things I mentioned. There is simply no need nor benefit to spending that much time in the gym. Law of Diminishing Returns. Most people realize this, after it's too late.

If I attempted that workout with any of my clients on any sort of regular basis I would be broke because they would all have overuse injuries!
Um... no it didn't. Re-read.

And there is no one way of training. Different humans respond to different things. And you can name obvious stuff all day, but it's not really "proving" anything. Your post came across bitter because you have to mention roids--which shows you have a hint of an agenda.
 5 years ago '13        #20
PsychoCyber 29 heat pts29
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 Creatividy said:
yea bro, you only need a hour/ hour & a half in the gym.. any longer and your wasting your time, or just stargazing at females.
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