Workouts

Train Like the Rock: Dwayne Johnson's Arm Routine

As part of his "School of Rock" M&F feature, Dwayne Johnson shared his gun-blasting secrets.

Shawn Perine thumbnail by Editor in Chief
Train Like the Rock: Dwayne Johnson's Arms Routine
Duration 60 min
Exercises 9
Equipment Yes

The cover of Muscle and Fitness' December 2015 issue features Dwayne Johnson, and we have dubbed him our Man of the Century.  

"It's a priveledge—M&F has inspired millions upon millions of people to take charge of their lives and get fit and strong.  I'm incredibly grateful—"said Johnson.  "When I was a kid I aspired to be like the guys on the cover of Muscle and Fitness, not just because of their success, but because that success came about through hard work, which is something that's hardwired into my DNA."

SEE ALSO: School of Rock: Dwayne Johnson's 7 Life Lessons

At the Rock's core is hard work, training, and sweat.  If you think you have what it takes to build a ridiculous physique like his, then you need to do this bi's and tri's shredding workout on your next upper-body day.  

Exercise 1

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
7 sets
8-12 reps
45 sec. rest

Exercise 2

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Rope Pressdown thumbnail
3 sets
8-12 reps
90 sec. rest
*Splaying Hands away from each other at the bottom.

Exercise 3

Cable Biceps Curl You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Cable Biceps Curl thumbnail
3 sets
8-12 reps
90 sec. rest
*Use a rope attatchment.

Exercise 4

3 sets
8-12 reps
90 sec rest
*Exercise should be General Dip.

Exercise 5

EZ-Bar Curl
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3 sets
8-12 reps
90 sec rest
*Exercise should be Spider Curl.

Exercise 6

Close-Grip Barbell Bench Press You'll need: Bench, Barbell How to
Close-Grip Barbell Bench Press thumbnail
3 sets
8-12 reps
90 sec rest

Exercise 7A

Preacher Curl
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4 sets
8-12 reps
None rest
*Superset with 7B; 4 sets of superset in total. Also, the exercise is done with a cambered bar.

Exercise 7B

Reverse Curl
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4 sets
8-12 reps
None rest
*Superset with 7A, 4 sets total.

Exercise 8

Overhead Triceps Extension
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7 sets
8-12 reps
45 sec rest
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