For the past few weeks, Dwayne "The Rock" Johnson has been pouring the sweat capital into his gym, "The Iron Paradise", while preparing to direct Marvel's next big picture, Black Adam.
The Rock gave a rare glimpse of this preparation in a recent Instagram post. As you can see in the video, the former WWE Champion looks better than ever at the age of 48.
Johnson even went so far as to share some of his training split with this video update. He talked about his chest and triceps workouts and was included in the video's caption. He is known to exercise similar to a traditional style of bodybuilding, but as he nears the start of production on the film, he has moved on to a circuit-style workout. Below is his recap of the chest portion of that particular training day.
Chest circle: 3 circles of each exercise without a break in between.
- Machine flye machine
- Chest Press Incline Press
- Body weight drops to failure
Regarding the pause between these circuits, Johnson recommends: "Keep the rest to a minimum, just enough to let you relax."
The rep range has not been disclosed, but Johnson is not known to perform low reps very often. In another post he shared, he does an inclined machine press for a total of 20 reps. A rep range of 15 to 20 repetitions can be considered a logical choice.
As for the triceps portion of the session, all he shared was that his focus was on working all three heads of the muscle in the back of the upper arm. He states that he follows the same principles as he does with the chest. So if you choose four exercises that focus on the triceps, it could be similar. You can do three cycles of these movements while maintaining the same possible rep range of 10 to 20 for each exercise.
- Pushups with closed hands
- Overhead extension with two arms
- Pushdown with reverse handle
- Rope pushdown