Workouts

Train Like the Rock: Dwayne Johnson's Arms Routine

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

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

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.  

Dwayne 'The Rock' Johnson's Arms Workout

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

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
8-12 reps
90 sec. rest

Exercise 5

EZ-Bar Curl You'll need: EZ-Bar How to
EZ-Bar Curl thumbnail
3 sets
8-12 reps
90 sec. rest
*Exercise should be Spider Curl.

Exercise 6

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

Exercise 7A

Dumbbell Preacher Curl You'll need: Dumbbells, Preacher Bench How to
Dumbbell preacher curl for biceps thumbnail
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 You'll need: Barbell How to
Reverse Curl  thumbnail
4 sets
8-12 reps
45 sec. rest
*Superset with 7A, 4 sets total.

Exercise 8

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