The Rock, Dwayne Johnson Full Week Gym Workout Plan | BEST RESULTS |

Full Week Gym Workout Plan | Perfect Plan for Best Results | The Rock, Dwayne Johnson Full Week Gym Workout Routine.
| The rock workout |

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Full Week Workout Plan
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Monday - Back
Tuesday. - Chest
Wednesday - Legs
Thursday -Shoulder
Friday. - Arms
Saturday - Rest
Sunday - Rest

MONDAY -BACK WORKOUT
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1) GENERAL PULLUP
2) ONE ARM DUMBBELL ROW
3) HAMMER STRENGTH TWO-ARM ROW
4) CABLE LAT PULLDOWN
5) SEATED CABLE ROW
6) STRAIGHT-ARM ROPE PULLDOWN
7) CABLE FACE PULL
8) BARBELL SHRUG


TUESDAY - CHEST WORKOUT
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1) INCLINE BARBELL BENCH PRESS
2) ALTERNATING DUMBBELL BENCH PRESS
3) HAMMER STRENGTH INCLINE PRESS
4) FLAT BENCH FLYE
5) CABLE CROSSOVER
6) BODYWEIGHT DIP


WEDNESDAY - LEGS WORKOUT
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1) LEG EXTENSION
2) LEG PRESS
3) DUMBBELL WALKING LUNGE
4) HACK SQUAT
5) DUMBBELL ROMANIAN DEADLIFT
6) LYING LEG CURL
7) STANDING CALF RAISE
8) SEATED CALF RAISE


THURSDAY - SHOULDER WORKOUT
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1) HAMMER STRENGTH SHOULDER PRESS
2) SEATED DUMBBELL OVERHEAD PRESS
3) STANDING LATERAL RAISE
4) ONE-ARM CABLE LATERAL RAISE
5) MACHINE REAR DELT FLYE
6) BENTOVER LATERAL RAISE


FRIDAY -ARMS WORKOUT ( BICEP / TRICEP )
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1) EZ-BAR PREACHER CURL
2) STANDING EZ-BAR BICEPS CURL
3) CABLE ROPE CURL
4) ROPE PUSHDOWN
5) OVERHEAD ROPE EXTENSION
6) BODYWEIGHT DIP


SATURDAY AND SUNDAY - REST


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