You Need to Try This Dwayne Johnson Workout
Yes, Dwayne Johnson's life is quite epic. It must also be completely exhausting. Example: His workout routine. After raising his eyebrows and being absolutely thrilled with his Hercules and Baywatch workouts, the highest paid actor in Hollywood has steadily released a new set of workouts for Jumanji, which he has nicknamed #InsideIronParadise, in a series of posts on his Under Armor Record account. (Johnson partners with the clothing company to produce its Project Rock gear.)
Dwayne Johnson's “Dr. Bravestone” Jumanji Workouts
Workout 1: Back
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 comparable machine, you can pull down a single-arm cable.
Reverse-Grip Cable Pulldown
5 sets x 12 reps
Rest 30 seconds between sets.
Grab the bar with your palms facing you (lying down).
One-armed dumbbell row
3 sets x 12 reps
Pause for 2 seconds at the beginning of each rep.
"Charles Glass-Style" Hammer High Row
4 sets x 12 reps
In a high Charles Glass style row, hold the dumbbells in front of your waist in a prone position (with your palms facing you) and lift them to chest height
A. Wide Grip Rope Rows (Use Pulldown Bar)
B. Rope pullovers
Rest 45 seconds between supersets.
Behind (hyper)extensions with hands behind the head: 3 sets x 15 reps
Make sure to perform this move slowly. Don't go too far past a neutral spine — your lower back gets a perfectly good workout without throwing your torso up.
Halter shrugs
4 sets x 20 reps
Workout 2: Chest
Standing Cable Fly
7 sets x 15 reps
Rest 30 seconds between sets.
Slope Flye
4 sets x 12 reps
Note: Johnson uses a Star Trac machine, which ensures that the resistance comes from a constant angle. You can simulate this on an incline bench with cables: Place the bench on an incline and rotate the cables so that they are perpendicular to your torso.
One-Arm Incline Press (alternating with 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 for one-arm 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 Fail
Rest 45 seconds between supersets.
Workout 3: Legs
Barbell Glute Bridge
4 sets x 12 reps (hold last rep for 10 seconds)
Leg extension with one leg
3 sets x 20 reps
Lay Press
4 sets x 25 reps
Rest 90 seconds between sets.
lunge walking
3 sets x 24 reps
Vertical Leg Press
3 sets x 20 reps
Rest 60 seconds between sets.
Lying One Leg Curls
4 sets x 15 reps
If your gym doesn't have a supine leg curl machine, you can replace it with a standard seated leg curl.
Glute-Ham increases
4 sets x 8-12 reps
Ramp Halter 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 each set.
Triceps:
Reverse Grip Pushdowns
7 sets x 8-12 reps
Use a curved bar (also called the angled bar instead of a straight bar).
Grab the bar underhand (lying down) so that your palms are facing the ceiling at the beginning 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 handle bent forward row
4 sets x 8-12 reps
Use a curved rod. Grab the bar with an underhand (lying) grip.
Hold the bar on your belly button for 2 seconds for the last 4 reps
Dumbbell row with 1 arm to lower hip
2 sets x 8-12 reps
1 Arm Dumbbell Row to Upper Rib Cage
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 move — it can put some strain in your shoulder joints. Make sure you have excellent shoulder mobility before pulling behind the neck.
B. Back extensions (do last 3 sets to failure)
Biceps
Low cable curls
7 sets x 8-12 reps
Use the curved rod
