The Rock(Dwayne Johnson) Daily Workout Plan 2023

Vin Diesel work out plan Today-2023

Chest

Dumbbell bench press | 4 sets of 10-12 reps

Flat bench cable fly | 3 sets to failure

Barbell bench press | 4 sets of 10-12 reps

Incline dumbbell press | 5 sets of 10-12 reps

Low cable crossover | 4 sets of 10-12 reps

Barbell incline bench press | 3 sets of 10-12 reps

 

Legs

Leg press | 4 sets of 25

Barbell walking lunge | 4 sets of 25

Leg extension | 3 sets of 20 reps

Seated leg curl | 3 sets of 20 reps

Smith machine calf raise | 3 sets to failure

Thigh abductor | 3 sets of 15 reps

Barbell lunge (on Smith machine) | 3 sets of 20 reps

 

Abs and Arms

Barbell curl | 4 sets of 10-12 reps

Hammer curl | 4 sets of 10-12 reps

Spider curl | 4 sets to failure

Triceps pushdown | 3 sets of 10 reps

Dips | 3 sets to failure

Hanging leg raise | 4 sets of 20 reps

Rope crunch | 4 sets of 20 reps

 

Back

Lat pulldown | 4 sets of 10-15 reps

Barbell deadlift | 4 sets of 10-15 reps

Barbell shrug | 4 sets of 15 reps

Pull-​​up (wide grip) | 4 sets of 15 reps

Hyperextension (back extension) | 4 sets of 15 reps

One-​​Arm dumbbell row | 4 sets of 15 reps

Inverted row | 3 sets to failure

 

Shoulders

Dumbbell shoulder press | 4 sets of 12 reps

Dumbbell front raise | 4 sets of 12 reps

Dumbbell side raise | 4 sets of 12 reps

Standing military press | 4 sets of 12 reps

Reverse fly | 3 sets of 10-15 reps

Sharing Is Caring:

Leave a Comment