Use the cambered bar (not the straight bar).ĭo 4 partial reps at the end of the last 2 sets Back Extensions (do last 3 sets to failure) Biceps Make sure you have excellent shoulder mobility before attempting a behind-the-neck pull.ī. Johnson pulls the bar behind his neck, but be careful with this motion-it can cause some stress in your shoulder joints. Hold the bar for 2 seconds at your bellybutton for the last 4 reps Grab the bar with an underhand (supine) grip. Johnson does this exercise with the pulley behind his head.
Grip the bar underhand (supine), so your palms are facing the ceiling at the start of the set. Use a cambered bar (aka the angled bar, rather than a straight bar). If your gym doesn’t have a lying leg curl machine, you can substitute with a standard seated leg curl.ĭwayne Johnson’s “Inside Iron Paradise” Workoutĭo 3 partial reps at the end of the last two sets.ĭo 5 partial reps at the end of every set. Note: Johnson uses a Hammer Strength incline press machine, but you can simulate with dumbbells, cables, or a similar machine that allows one-armed presses.įlat Dumbbell Press (palms facing each other)Ĥ sets x 12 reps (hold last rep for 10 seconds)
#You have to burn the rope armour games full#
One-Arm Incline Press (alternating from full extension) You can simulate this on an incline bench with cables: Set up the bench at an incline, and then angle the cables so they’re perpendicular to your torso. Note: Johnson uses a Star Trac machine, which makes sure that the resistance is coming from a consistent angle. Don’t go too far past a neutral spine-your lower back will get a perfectly good workout without flinging your torso up. Wide-Grip Cable Rows (Use pulldown bar)īack (Hyper)extensions w/ Hands Behind Head: 3 sets x 15 repsīe sure to go slowly on this move. In a Charles Glass-style high row, hold the dumbbells in front of your waist in a prone grip (so your palms face you) and raise them to chest height.Ī. Pause at the top of each rep for 2 seconds. Grip the bar with your palms facing you (supine). If you don’t have a similar machine, you can do a one-armed cable pulldown. Johnson uses a Hammer machine with independent handles for each hand to isolate each side of his back. If you’re going to attempt these workouts on an empty stomach, it’s probably not a bad idea to supplement mid-workout with some carbs to ensure your muscles have the glycogen they’ll need to get through these.īeing the Rock Is Exhausting and Utterly Epic > Dwayne Johnson’s “Dr.
– As we’ve noted, these workouts include a lot of volume, so make sure you’re properly rested and fueled up before attempting them. – In cases where Johnson uses some specific equipment, we’ve noted as such, and included some alternatives you can use. These can be tough on your joints-and again, you’re not The Rock.
In certain exercises, like back hyperextensions and behind-the-head lat pulldowns, make sure you have the range of motion to attempt these moves before plowing through 20 reps. – Where relevant, we’ve included Johnson’s notes on range of motion. Account for that before you pick up the weights, and keep track of your performance as you do each workout so you know whether to add or remove weight the next time you do the workout. – These workouts have huge amounts of work volume, so make sure you’re picking up a weight that you can handle throughout the designated reps and sets. That’s fine with us, because we’re talking about The Rock here, so we don’t expect most people to do the same weights he does. – Johnson doesn’t list the weights he uses. Under Armour / Project Rock Before You Begin
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