The Rock, Dwayne Johnson, Muscle Building Workout Routine

From Muscle & Fitness

This is a muscle building workout routine used by The Rock, Dwayne Johnson.
Day 1 - Shoulders
Day 2 - Back
Day 3 - Legs
Day 4 - Arms
Day 5 - Chest

Day 1 - Shoulders
1. Seated Military Press Machine - 3 sets x 21 reps
2. Dumbbell Lateral Raise a super set with Dumbbell Front Raise - 3 sets x 8 reps
each
3. Rear Delt Cable Raise - 5 sets x 12, 10, 8, 6, 4 reps
4. Hammer Strength Shrug - 5 sets x 12, 10, 8, 6, 4 reps
5. Four Way Neck Machine - 4 sets x 12 reps

Day 2 - Back
1. Wide Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
2. Close Grip Lat Pull Down - 5 sets x 12, 10, 8, 6, 4 reps
3. One Arm Seated Row Machine - 4 sets x 12 reps
4. Back Extension - 4 sets x 15, 15, 12, 12 reps

Day 3 - Legs
1. Leg Press - 4 sets x 25, 20, 18, 16 (Last set is drop set)
2. Smith Machine Lunge - 4 sets x 8 reps per leg
3. Lying Leg Curl - 4 sets x 12, 10, 8, 6 reps
4. Standing Calf Raise - 6 sets x 16 reps (Last set is drop set)

Day 4 - Arms
1. Alternating Dumbbell Curl - 5 sets x 12, 10, 8, 6, 4 reps
2. Preacher Curl Machine - 6 sets x 12, 10, 8, 6, 21, 21 reps (* Last 2 sets are 21s)
3. Cable Triceps Extension - 5 sets x 12, 10, 8, 6, 20 reps
4. Overhead Cable Extension - 4 sets x 12, 10, 8, 20 reps
5. One Arm Reverse Grip Triceps Extension - 2 sets x 15 reps
6.
* 21s are 7 upper half partial reps, 7 lower half partial reps and 7 full reps.

Day 5 - Chest
1. Incline Dumbbell Press - 5 sets x 12, 10, 8, 6, 4 reps
2. Dumbbell Bench Press - 5 sets x 12, 10, 8, 6, 4 reps
3. Cable Crossover - 4 sets x 12 reps
4. Push Ups - 4 sets x 15 reps (superset with crossovers)

Abs are performed twice a week - Swiss ball crunches weighted, 4 sets x 25 reps.