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How To Get Physique Like Dwyane Johnson(The Rock)

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Are You Rock Fan ?

Do You Want To have physique Like him ?

Then Article is for You.



About Rock

Source Imdb

Dwayne Douglas Johnson, also known as The Rock, was born on May 2, 1972 in Hayward, California, to Ata Johnson (born Feagaimaleata Fitisemanu Maivia) and Canadian-born professional wrestler Rocky Johnson (born Wayde Douglas Bowles). His father is black (of Black Nova Scotian descent), and his mother is of Samoan background (her own father was Peter Fanene Maivia, also a professional wrestler). While growing up, Dwayne traveled around a lot with his parents and watched his father perform in the ring. During his high school years, Dwayne began playing football and he soon received a full scholarship from the University of Miami, where he had tremendous success as a football player. In 1995, Dwayne suffered a back injury which cost him a place in the NFL. He then signed a three-year deal with the Canadian League but left after a year to pursue a career in wrestling.

He made his wrestling debut in the USWA under the name Flex Kavanah where he won the tag team championship with Brett Sawyer. In 1996, Dwayne joined the WWE and became Rocky Maivia where he joined a group known as “The Nation of Domination” and turned heel. Rocky eventually took over leadership of the “Nation” and began taking the persona of The Rock. After the “Nation” split, The Rock joined another elite group of wrestlers known as the “Corporation” and began a memorable feud with Steve Austin. Soon the Rock was kicked out of the “Corporation”. He turned face and became known as “The Peoples Champion”. In 2000, the Rock took time off from WWE to film his appearance in The Mummy Returns (2001). He returned in 2001 during the WCW/ECW invasion where he joined a team of WWE wrestlers at The Scorpion King (2002), a prequel to The Mummy Returns (2001).

Dwayne has a daughter, Simone Alexandra, born in 2001, with his ex-wife Dany Garcia, and a daughter, Jasmine, born in 2015, with his partner, singer and songwriter Lauren Hashian.

 

Workout 1: BackWorkout Plan :

Source:Menfitness




1-Arm Lat Pulldown
3 sets x 15 reps
Johnson uses a Hammer machine with independent handles for each hand to isolate each side of his back. If you don’t have a similar machine, you can do a one-armed cable pulldown.

Reverse-Grip Cable Pulldown
5 sets x 12 reps
Rest 30 seconds between sets.
Grip the bar with your palms facing you (supine).

One-Arm Dumbbell Row
3 sets x 12 reps
Pause at the top of each rep for 2 seconds.

“Charles Glass-Style” Hammer High Row
4 sets x 12 reps
In a Charles Glass-style high row, hold the dumbbells in front of your waist in a prone grip (so your palms face you) and raise them to chest height.




Superset: 4 sets x 12 reps
A. Wide-Grip Cable Rows (Use pulldown bar)
B. Rope pullovers
Rest 45 seconds between supersets.

Back (Hyper)extensions w/ Hands Behind Head: 3 sets x 15 reps
Be sure to go slowly on this move. Don’t go too far past a neutral spine—your lower back will get a perfectly good workout without flinging your torso up.

Dumbbell Shrugs
4 sets x 20 reps

Workout 2: Chest

Standing Cable Flye
7 sets x 15 reps
Rest 30 seconds between sets.

Incline Flye
4 sets x 12 reps
Note: Johnson uses a Star Trac machine, which makes sure that the resistance is coming from a consistent angle. You can simulate this on an incline bench with cables: Set up the bench at an incline, and then angle the cables so they’re perpendicular to your torso.



One-Arm Incline Press (alternating from full extension)
3 sets x 10 reps
Note: Johnson uses a Hammer Strength incline press machine, but you can simulate with dumbbells, cables, or a similar machine that allows one-armed presses.

Flat Dumbbell Press (palms facing each other)
3 sets x 12 reps

Chest Superset: 4 sets
A. Flat Dumbbell Flye (12 reps)
B. Pushups to failure
Rest 45 secs between supersets.

Workout 3: Legs

Barbell Glute Bridge
4 sets x 12 reps (hold last rep for 10 seconds)

Single-Leg Leg Extension
3 sets x 20 reps

Leg Press
4 sets x 25 reps
Rest 90 seconds between sets.

Walking Lunges
3 sets x 24 reps

Vertical Leg Press
3 sets x 20 reps
Rest 60 seconds between sets.

Single-Leg Lying Leg Curls
4 sets x 15 reps
If your gym doesn’t have a lying leg curl machine, you can substitute with a standard seated leg curl.



Glute-Ham Raises
4 sets x 8–12 reps

Page 2: Dwayne Johnson’s “Inside Iron Paradise” Workout

[pagebreak]

Dwayne Johnson’s “Inside Iron Paradise” Workout

Workout 1: Chest/Triceps

Chest:

Hammer Strength Incline Press
4 sets x 8–12 reps

Incline Dumbbell Flye
3 sets x 8–10 reps

Hammer Strength Flat Press
3 sets x 8–12 reps

Flat Dumbbell Press (palms facing each other)
3 sets x 8–12 reps
Do 3 partial reps at the end of the last two sets.

Dips With Weighted Chains
3 sets to failure
Do 5 partial reps at the end of every set.

Triceps:

Reverse-Grip Pushdowns
7 sets x 8–12 reps
Use a cambered bar (aka the angled bar, rather than a straight bar).
Grip the bar underhand (supine), so your palms are facing the ceiling at the start of the set.

Skull Crushers
3 sets x 8–12 reps

Machine Dips
3 sets x 8–12 reps

Overhead Triceps Extension With Rope
7 sets x 8–12 reps
Johnson does this exercise with the pulley behind his head.

Workout 2: Back/Biceps

Back

V-Bar Lat Pulldown
4 sets x 8–12 reps



Reverse-Grip Bent-Over Row
4 sets x 8–12 reps
Use a cambered bar. Grab the bar with an underhand (supine) grip.
Hold the bar for 2 seconds at your bellybutton for the last 4 reps

1-Arm Dumbbell Row to Lower Hip
2 sets x 8–12 reps

1-Arm Dumbbell Row to Upper Ribcage
2 sets x 8–12 reps

Low Cable Row
3 sets x 8–10 reps
Use a V-bar

Superset: 7 sets of 8–10 reps
A. Lat Pulldowns
Johnson pulls the bar behind his neck, but be careful with this motion—it can cause some stress in your shoulder joints. Make sure you have excellent shoulder mobility before attempting a behind-the-neck pull.
B. Back Extensions (do last 3 sets to failure)

Biceps

Low Cable Curls
7 sets x 8–12 reps
Use the cambered bar (not the straight bar).
Rest 30 seconds between sets.

Machine Preacher Curls
3 sets x 8–12 reps
Do 4 partial reps at the end of the last 2 sets

Front Double Bicep Curls
3 sets x 10–15 reps
Johnson does these on a cable machine using the high pulley, but you can substitute with dumbbells if needed.

Preacher Curls
3 sets x 8–12 reps
Johnson does this on a preacher curl bench using the cable machine, but you can substitute with dumbbells if needed.

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