Dwayne’s workout routine comprises of six days a week. He does a rigorous workout for six days and rests on the seventh day. His day begins at 4.00 in the morning and running is his first exercise. After running he has his breakfast and then goes to the gym. Below is his daily gym routine mentioned day wise.
Day 1: Legs
· Running 30-50 minutes – outside or on a treadmill
· Barbell Walking Lunge – 4 sets x25 reps
· Leg Press – 4 sets x 25 reps
· Leg Extensions – 3 sets x 20 reps
· Barbell Squats – 4 sets x 12 reps
· Hack Squats – 4 sets x 12 reps
· Romanian Deadlift – 4 sets x 10 reps
· Seated Leg Curls – 3 sets x 20 reps
· Thigh Abductor – 4 set x 12 reps
Day 2: Back
· Running 30-50 minutes – outside or on a treadmill
· Wide-Grip Lat Pulldown – 4 sets x 12 reps
· Bent-Over Barbell Row – 4 sets x 12 reps
· One Arm Dumbbell Row – 4 sets x 12 reps
· Barbell Deadlift – 3 sets x 10 reps
· Pull-Ups – 3 sets
· Dumbbell Shrug – 4 sets x 12 reps
· Inverted Row – 3 sets
· Hyperextension – 4 sets x 12 reps
Day 3: Shoulders
· Running 30-50 minutes – outside or on a treadmill
· Dumbbell Shoulder Press – 4 sets x 12 reps
· Standing Military Press – 4 sets x 12 reps
· Front Dumbbell Raise – 4 sets x 12 reps
· Side Lateral Raise – 4 sets x 12 reps
· Reverse Machine Flyes – 4 sets x 15 reps
· Seated Bent Over Rear Delt Raise – 4 sets x 12 reps
Day 4: Arms/Abs
· Running 30-50 minutes – outside or on a treadmill
· Dumbbell Bicep Curl – 4 sets x 15 reps
· Hammer Curls – 4 sets x 15 reps
· Spider Curl – 4 sets x 12 reps
· Triceps Pushdown – 4 sets x 15 reps
· Overhead Triceps – 3 sets x 15 reps
· Hanging Leg Raise – 4 sets x 20 reps
· Rope Crunch – 4 sets x 20 reps
· Russian Twist – 4 sets x 20 reps
Day 5: Legs
· Running 30-50 minutes – outside or on a treadmill
· Barbell Walking Lunge – 4 sets x 25 reps
· Leg Press – 4 sets x 25 reps
· Leg Extension – 3 sets x 20 reps
· Barbell Squat – 4 sets x 12 reps
· Hack Squat – 4 sets x 12 reps
· Romanian Deadlift – 4 sets x 10 reps
· Seated Leg Curl – 3 sets x 20 reps
· Thigh Abductor – 4 sets x 12 reps
Day 6: Chest
· Running 30-50 minutes – outside or on a treadmill
· Barbell Bench Press, medium grip – 4 sets x 12 reps
· Incline Dumbbell Press – 4 sets x 12 reps
· Dumbbell Bench Press – 4 sets x 12 reps
· Flat Bench Cable Flyes – 4 sets x 15 reps
· Incline Hammer Curls – 4 sets x 12 reps
· Dips, Chest Version – 4 sets x 10-12 reps
Day 7: Rest
· He rests on the 7th day and has his cheat meal on that day that helps him refuelling himslef.
It might seem difficult to follow this routine of ‘ The Rock’ but if you are determined enough nothing is impossible. Get yourself moving and start slow and gradually reach to this point.
