TRAIN LIKE THE ROCK: DWAYNE JOHNSON’S ARM ROUTINE

As part of his “School of Rock” M&F feature, Dwayne Johnson shared his gun-blasting secrets.

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 priveledge—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 and 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.”

EXERCISE 1

BARBELL BICEPS CURL You’ll need: Barbell

7 sets

8-12 reps

45 sec.rest

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EXERCISE 2

ROPE PRESSDOWN You’ll need: Adjustable Cable Machine, Rope Attachment

3 sets

8-12 reps

90 sec.rest

*Splaying Hands away from each other at the bottom.

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EXERCISE 3

CABLE BICEPS CURL You’ll need: Adjustable Cable Machine, Straight Bar Attachment

3 sets

8-12 reps

90 sec. rest

*Use a rope attatchment.

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EXERCISE 4

3 sets

8-12 reps

90 sec rest

*Exercise should be General Dip.

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EXERCISE 5

EZ-BAR CURL

3 sets

8-12 reps

90 sec rest

*Exercise should be Spider Curl.

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EXERCISE 6

CLOSE-GRIP BARBELL BENCH PRESS You’ll need: Bench, Barbell

3 sets

8-12 reps

90 sec rest

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EXERCISE 7A

PREACHER CURL

4s ets

8-12 reps

None rest

*Superset with 7B; 4 sets of superset in total. Also, the exercise is done with a cambered bar.

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EXERCISE 7B

REVERSE CURL

4 sets

8-12 reps

None rest

*Superset with 7A, 4 sets total.

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EXERCISE 8

OVERHEAD TRICEPS EXTENSION

7 sets

8-12reps

45 sec rest