THE ROCK AKA DWAYNE JOHNSON HISTORY

The Best Rock: Dwayne Johnson Daily Workout Routine 2020

In this article, I am going to tell you about Dwayne Johnson Daily Workout Routine. In the last article, we have discussed ‘The Rock Diet Plan‘. I will leave a link for that too

As we all know that Dwayne Johnson is very much obsessed with gym and workout & you know that The Rock does 12 Hours workout in a single day

It’s so freaking cool, I mean I have no words, How can someone do such a long workout (Like 12 hours a day?)

Dwayne Johnson Daily Workout Routine

From his college days, he was very much into sports and bodybuilding. He was also a professional footballer & now his charm and glam is all over the globe

Today we are going to discuss The Rock Hercules Workout From Monday To Saturday with Sunday off. Let’s jump into Dwayne Johnson Daily Workout Routine

ROMAN REIGNS WORKOUT & DIET PLAN

HERE IS DWAYNE JOHNSON DAILY WORKOUT ROUTINE

In this section I am going to share with you ‘The Rock Baywatch Workout‘ or you can say that,’The Rock Workout Routine‘. So let’s start from Monday first ‘Dwayne Johnson Daily Workout Routine‘:

MONDAY (THE ROCK’S LEG WORKOUT)

THE ROCK'S LEG WORKOUT

  • Running (30 – 45 Minutes)
  • Walking Lunges With Barbell (4 Sets | 25 Reps)
  • Leg Press (4 Sets | 25 Reps)
  • Barbell Squats (4 Sets | 12 Reps)
  • Leg Extensions (3 Sets | 20 Reps)
  • Squats Hack (4 Sets | 12 Reps)
  • Leg Curls Seated (3 Sets | 20 Reps)
  • Romanian Deadlift (4 Sets | 10 Reps)
  • Thigh Abductor (4 Sets | 12 Reps)

TUESDAY (THE ROCK BACK WORKOUT)

THE ROCK BACK WORKOUT

  • Running (30 – 45 Minutes)
  • Lat Pull Down Wide Grip (4 Sets | 12 Reps)
  • Barbell Row Bent Over (4 Sets | 12 Reps)
  • Dumbell Row One Arm (4 Sets | 12 Reps)
  • Barbell Deadlift (3 Sets | 10 Reps)
  • Pull-Ups (3 Sets | 10 Reps)
  • Shrugs With Dumbells (4 Sets | 12 Reps)
  • Inverted Row (3 Sets | 10 Reps)
  • Hyper Extension (4 Sets | 12 Reps)

WEDNESDAY (THE ROCK SHOULDER WORKOUT)

THE ROCK SHOULDER WORKOUT

  • Running (30 – 45 Minutes)
  • Shoulder Press With Dumbells (4 Sets | 12 Reps)
  • Standing Military Presses (4 Sets | 12 Reps)
  • Dumbell Raise Front (4 Sets | 12 Reps)
  • Lateral Raise Side (4 Sets | 12 Reps)
  • Machine Flyes Reverse (4 Sets | 15 Reps)
  • Rear Delt Raise Seated Bent Over (4 Sets | 12 Reps)

THURSDAY (THE ROCK ARM WORKOUT) 

THE ROCK ARM WORKOUT

  • Russian Twist (4 Sets | 20 Reps)
  • Running (30 – 45 Minutes)
  • Bicep Curls Dumbell (4 Sets | 15 Reps)
  • Hammer Curls (4 Sets | 15 Reps)
  • Spider Curls (4 Sets | 12 Reps)
  • Pushdown Triceps (4 Sets | 15 Reps)
  • Triceps Overhead (3 Sets | 15 Reps)
  • Leg Raise Hanging (4 Sets | 20 Reps)
  • Rope Crunch (4 Sets | 20 Reps)

FRIDAY (THE ROCK’S LEG WORKOUT)

THE ROCK'S LEG WORKOUT

  • Running (30 – 45 Minutes)
  • Walking Lunges With Barbell (4 Sets | 25 Reps)
  • Leg Press (4 Sets | 25 Reps)
  • Barbell Squats (4 Sets | 12 Reps)
  • Leg Extensions (3 Sets | 20 Reps)
  • Squats Hack (4 Sets | 12 Reps)
  • Leg Curls Seated (3 Sets | 20 Reps)
  • Romanian Deadlift (4 Sets | 10 Reps)
  • Thigh Abductor (4 Sets | 12 Reps)

SATURDAY (THE ROCK CHEST WORKOUT)

THE ROCK CHEST WORKOUT

  • Running (30 – 45 Minutes)
  • Bench Press Medium Grip (4 Sets | 12 Reps)
  • Dumbell Press Incline (4 Sets | 12 Reps)
  • Bench Cable Flyes Flat (4 Sets | 12 Reps)
  • Hammer Curls Incline (4 Sets | 12 Reps)
  • Chest Dips (4 Sets | 12 Reps)
  • Bench Press Flat (4 Sets | 12 Reps)

This is all about Dwayne Johnson Daily Workout Routine (He focus more on strength & Legs, so that’s by two legs day). HEY! If you like it? Make sure to share it with your family and friends. Thank You!

DWAYNE THE ROCK WORKOUT VIDEO

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