Jump to the routine

Train Like the Rock: Dwayne Johnson’s Arms Routine

Dwayne "The Rock" Johnson shares his secrets for training your biceps, triceps, and forearms.

Jump to the Routine
  • 60 min

  • 9

  • Yes

Train Like the Rock: Dwayne Johnson's Arms Routine
Per Bernal
Train Like the Rock: Dwayne Johnson's Arms Routine
Per Bernal

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 privilege—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 & 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.”

Dwayne 'The Rock' Johnson's Back Workout

Dwayne ‘The Rock’ Johnson’s Back...

Dwayne Johnson's trainer, Dave Rienzi, shared his back workout with M&F.

Read article

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 bis and tris-shredding workout on your next upper-body day.  

Routine

Want a copy on the go?
Print

Dwayne 'The Rock' Johnson's Arms Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Barbell Biceps Curl

Equipment
Barbell
Sets
7
Reps
8-12
Rest
45 sec.
Exercise 2 of 9

Rope Pressdown

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
8-12
Rest
90 sec.
*Splaying Hands away from each other at the bottom.
Exercise 3 of 9

Cable Biceps Curl

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
3
Reps
8-12
Rest
90 sec.
*Use a rope attatchment.
Exercise 4 of 9

Dip

Equipment
Dip Station
Sets
3
Reps
8-12
Rest
90 sec.
Exercise 5 of 9

EZ-Bar Curl

Equipment
EZ-Bar
Sets
3
Reps
8-12
Rest
90 sec.
*Exercise should be Spider Curl.
Equipment
Barbell, Bench
Sets
3
Reps
8-12
Rest
90 sec.
Exercise 7 of 9

Dumbbell Preacher Curl

Equipment
Dumbbells, Preacher Bench
Sets
4
Reps
8-12
Rest
None
How to
*Superset with 7B; 4 sets of superset in total. Also, the exercise is done with a cambered bar.
Exercise 8 of 9

Reverse Curl

Equipment
Barbell
Sets
4
Reps
8-12
Rest
45 sec.
*Superset with 7A, 4 sets total.
Exercise 9 of 9

Overhead Triceps Extension

Equipment
Sets
7
Reps
8-12
Rest
45 sec.
See all of our tutorials