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Rock shares its kick-ass bodybuilding training so the world can try it



Yes, Dwayne Johnson's life is pretty epic. It also has to be really exhausting. A typical example: his training routine. After raising his eyebrows and graduating with his Hercules Hercules and Baywatch the highest paid actor in Hollywood constantly released new workouts for Jumanji . He is referred to as #InsideIronParadise in a series of posts in his Under Armor Record account. (Johnson has teamed with the clothing company to produce his Project Rock gear.)

And to put it bluntly, the workouts look absolutely brutal, like a fever dream boiled up in the lab of a full-time bodybuilder, who's also an insanely busy entertainer. Ready to hit the iron like The Rock? Continue reading.

About the Workouts

As of mid-October, Johnson has listed three Jumanji workouts: back, chest, and legs. There are two more # InsideIronParadise workouts: Chest / Tris and Back / Biceps.

These are all classic bodybuilding training programs that require a lot of volume and isolation work for large muscle groups and individual muscles from every angle. He is also a big fan of cable training and loves to change his grip position to make the most of every move.

  Under Armor / Project Rock
Under Armor / Project Rock

Before You Begin [19659007] – Johnson does not list the weights he uses. That's alright for us, because we're talking about The Rock here. So we do not expect most people to do the same things as he does.

– These workouts have a tremendous amount of work, so make sure they are. Take up a weight that you can use in the specified reps and sets. Take this into account before removing the weights, and keep an eye on performance with each workout so that you know how to add or remove weight the next time you exercise.

– Where relevant, have we added Johnson's notes to the range of motion. For certain exercises (eg hyperextension in the back and lat pull pulls behind the head) make sure that you have the motion range to perform these movements before doing 20 repetitions. These can be tough on your joints – and again, you are not The Rock.

– In cases where Johnson uses a particular device, we have noted it as such and included some alternatives that you can use.

– As mentioned earlier, the volume of these workouts is very large. Make sure that you are well rested before trying. If you try these workouts on an empty stomach, it is probably not a bad idea to supplement some carbohydrates while exercising to make sure your muscles have the glycogen they need to go through.

Being rock is exhausting and utterly epic >>>

Dwayne Johnson's "Dr. Bravestone" Jumanji Workouts

Training 1: Back [19659006] 1-Arm Lat Pulldown
3 sets x 15 reps
Johnson uses a hammer machine with independent grips for each hand to isolate each side of his back, if you do not have a similar machine

Reverse Grip Cable Pull
5 sets x 12 reps
Pause between sets 30 seconds.
Hold the bar with the palms facing upwards (supine position)

Single-arm dumbbell set
3 sets x 12 reps
Hold on top of each repeat for two seconds.

"Charles Glass-Style" Hammer High Row
4 sets x 12 repeat
Hold the dumbbells in a high Charles Glass style row in front of your waist in a prone position (so that your palms face you). and raise to chest height.

Superset: 4 sets x 12 repetitions
A. Large Handle Cable Lines (Use Pulldown Bar)
B. Rope Sweater
45 second break between supersets.

Back (hyper) extension with hands behind head: 3 sets x 15 reps
Be sure to slow this movement. Do not go too far past a neutral spine – your lower back will be perfectly trained without hurling the torso up.

Dumbbell Shrugs
4 sets x 20 repetitions

Training 2: chest

Standing cable fly
7 sets x 15 Repeats
Pause 30 seconds between sets.

Incline Flye
4 sets x 12 reps
Note: Johnson uses a Star Trac machine to make sure the resistance comes from a constant angle. You can simulate this on a sloped bench with cables: straighten the bank and align the cables so that they are perpendicular to your hull.

Single Arm Tilting Press (alternating full extension)
3 sets x 10 reps
Note: Johnson uses a Hammer Strength pitch machine, but you can simulate using dumbbells, cables, or a similar machine one-armed pressing allows.

Flat dumbbell press (palms facing each other)
3 sets x 12 repetitions

Breast superset: 4 sets
A. Flat Dumbbell Flye (12 reps)
B. Pushups to Fail
Pause 45 seconds between supersets.

Training 3: Legs

Barbell Glute Bridge
4 sets of x12 repetitions (holding) last repetition for 10 seconds)

Leg extension around one leg
3 sets x 20 reps

Leg Press
4 sets x 25 reps
Pause between sets.

Walking Lunges
3 sets x 24 reps

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

Leg Leg Leg Curls
4 sets x 15 reps
If your fitness center does not have a leg rest machine, you can replace it with a standard seated leg curl.

Glute Ham Raises [19659021] 4 sets x 8-12 repeats [194559006] Dwayne Johnson's "Inside Iron Paradise" Workout

Training 1: Chest / Triceps

Chest

Hammer Strength I ncline Press
4 sets x 8-12 reps

Slope Dumbbell Flye
3 sets x 8-10 reps [19659006] Hammerstrike Flat Press
3 sets x 8-12 reps

Flat dumbbell press (palms facing each other)
3 sets x 8-12 reps
Make 3 repeats at the end the last two sentences.

Dips With Weighted Chains
3 sentences to failure
At the end of each movement, do 5 partial repetitions.

  Dwayne Johnson
Getty Images

Triceps:

Reverse-grip push-downs
7 sets x 8-12 reps
Use a domed bar (better than a straight bar).
Hold the pole with your hand (supine) so that your palms face the ceiling at the beginning of the set.

Skullcrusher
3 sets x 8-12 reps

Machine dips
3 sets x 8-12 reps

Triceps extension with cable
7 Phrases x 8-12 reps
Jo hnson performs this exercise with the scroll behind his head.

Exercise 2: Back / Biceps

Back

V-Bar Lat Pulldown
4 sets x 8-12 reps [19659004] Reverse-grip kink series (19659021) 4 sets x 8-12 reps
Use a domed bar. Grasp the bar with a handle under the hand (supine).
Hold the bar for 2 seconds on the belly button for the last 4 repetitions.

1-arm dumbbell row on lower hip
2 sets x 8-12 reps

1-arm dumbbell row on upper chest
2 sets x 8-12 reps

Low Cable Array
3 sets x 8-10 repeats
Use a V-bar

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

Biceps

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

Machine Preacher Curls
3 sets x 8-12 reps
Make 4 repeats at the end of the last 2 sets

Front Double Bicep Curls
3 sets x 10 -15 repetitions
Johnson does this on a cable machine that uses the high roller, but you can also use dumbbells if necessary.

Preacher Curls
3 sets x 8-12 reps
Johnson does this on a Preacher curl bench with the cable machine, but you can replace with dumbbells if necessary.


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