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Wednesday, February 8, 2023

The Rock Motivational Workout in 2022: Know all tricks here

Are you prepared to channel your inner Hercules? The Rock motivational workout plan will undoubtedly get you there, but don’t expect the journey to be easy. The Rock motivational workout routine, on the other hand, is about as demanding as advanced fitness can get. Of course, if you follow this vicious training regimen correctly, you’ll be strolling tall like a one-man show (who got the reference?). In this article, we will cover the article, titled The Rock motivational workout in 2022: Know all tricks here.

The Rock’s training frequency depends according to the roles he is going to perform. Having said that, his workout routine is always quite intense. It begins with 30-60 mins of cardio on the cross trainer in the morning. Following that, he consumes a filling, protein-rich breakfast. Check here: The Rock Meal Plan for a Single Day…

You must work hard every day if you really want to train like The Rock (Dwayne Johnson). Please have a look at the rock motivational workout planned for 7 days:

 Day 1: Train Legs

  • 30-50 minutes of running: outside or on a treadmill
  • Walking Lunge with a Barbell: 4 sets x 25 reps
  • The leg- press: 5 sets x 26 reps
  • Extensions of Leg: 4 sets x 25 reps
  • Squats and barbell: 4 sets x 14 reps
  • Regular Squats: 5 sets x 15 reps
  • The Deadlift of Romania: 5 sets x 12 reps
  • Curl Seated Legs: 4 sets x 25reps
  • Thigh abductor: 4 sets x 12 reps

Day 2: Train your Back

  • Treadmill Run – 30-50 minutes
  • The bent barbell: 5 sets x 14 reps
  • The single-arm dumbbell: 5 sets x 14 reps
  • The barbell deadlift: 4 sets x 11 reps
  • Pull-ups: 3 sets to failure
  • The Dumbbell shrug: 4 sets x 12 reps
  • The inverted rowing: 3 sets
  • Back hyperextensions:  4 sets x 12 reps

Day 3: Shoulders

  • Run on the treadmill: 30-50 minutes
  • Shoulder Dumbbell Press with Breakfast – 5 sets x 14 reps
  • Military standing press: 4 sets x 12 reps
  • The Front Raise Dumbbell – 5 sets x14 reps
  • Lateral side raises: 4 sets x 12 reps
  • The Machine reverse flies: 4 sets x 15 reps
  • Seated bent-over: 4 sets x 12 reps

Day 4: Arms/Abs

  • Treadmill Run (30-50 minutes)
  • Then Eat Breakfast
  • Curls on Biceps (Dumbbell): 5 sets x 16 reps
  • Hammer curls: 4 sets x 15 reps
  • The Spider curls: 6 sets
  • Pushdown of Triceps: 5 sets x 16 reps
  • Triceps Building – 4 sets x 16 reps
  • The leg raise Hanging: 5 sets x 25 reps
  • The Crunch on Ropes: 5 sets x 25 reps
  • The Twist of Russia: 6 sets x 15 reps

Day 5: Train your legs again

  • The treadmill run:30-50 minutes
  • Then Breakfast.
  • Lunges while walking: 6 sets x 30 reps
  • The leg press: 4 sets x 25 reps
  • The leg extensions: 3 sets x 20 reps
  • Squat with a barbell: 4 sets x 12 reps
  • Squat Hack: 4 sets x 12 reps
  • Single leg squat: 4 sets x 12 reps
  • Romanian Deadlift: four sets x ten reps
  • Seated leg curls: 3 sets x 20 reps
  • The thigh abductor: 4 sets x 12 reps

Day 6: Chest Workout

  • Run on the treadmill: 30-50 minutes
  • Bench Press with a Medium Grip: 4 sets x 12
  • Dumbbell press:4 sets x 12 reps
  • Bench Press with Dumbbells – 4 sets x 12
  • Flat bench cables fly: 4 sets
  • Hammer curls incline: 4 sets x 12 reps
  • Dips Chest Version: 4 sets x 4 sets

Day 7: Have Fun!

Eat some ice cream after the rock motivational workout plan. Give yourself a treat.

Conclusion:

The Rock motivational workout plan is completely described above. You can follow these workouts if you’re disciplined. Gain some muscles and show the world your inner power.

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