Dwayne “The Rock” Johnson has been working out at “The Iron Paradise” while preparing to film “Black Adam.”
The Rock recently posted on Instagram about his training. The 48-year-old former WWE champion looks great in the video.
Johnson shared his training split in this video. The video caption mentions his chest and triceps workout. As the film’s production nears, he’s switched to a circuit-style workout. His chest workout summary is below.
3 CIRCUITS OF EACH EXERCISE WITHOUT REST.
- Flight of the Machine
- Incline Chest Press
- Push your own weight to the limit.
Regarding the amount of rest that should be taken in between sets, Johnson offers this piece of advice: “Keep the rest at a minimum, just enough to recover.”
The rep range wasn’t disclosed, but Johnson isn’t known to routinely perform exercises with a low number of repetitions. In a different post that he had shared, he demonstrated how he completes 20 repetitions of an incline machine press. A choice that would be considered reasonable would be to perform between 15 and 20 repetitions of the exercise.
In terms of the triceps, he only revealed that he trains all three of the muscle’s heads on the back of the arm. When it comes to his chest, he says he follows the same rules. Choosing four triceps-targeting exercises could look something like this. As long as you stick to the same possible rep range of 10–20 for each exercise, you can complete three circuits.
- Pushups with hands clasped together
- Overhead Extension with Both Arms
- Pushdown with a Reverse Grip
- Pulling on the rope