We all know Dwayne Johnson – THE ROCK for his reign as one of the world’s most famous professional wrestler and for his leading roles in various movies. This man is a legend both inside the WWE ring, and outside of it. One of the few wrestlers still sporting an incredibly physique today, Dwayne Johnson works hard to keep the gains he has made over his life.
With the years of experience under his belt, he is a seasoned weightlifter who trains instinctively. When The Rock hits the gym, there is no time wasted – it’s a 100% hard work and dedication. His workout routine includes seven exercises
Dwayne Johnson Legs Workout Routine
1. Leg Extensions – 4 sets x 25 reps
Muscle Targeted: Quadriceps
How to Perform: Sit on the leg extension machine with your back against the back support pad. Place your feet behind the pad with the pad lying just above your ankles. Extend your legs completely, contract and exhale at the top position. Return to the start position.
Place front of lower legs under padded lever. Position knee articulation at same axis as lever fulcrum. Grasp handles to sides for support.
2. Leg Press supersetted with weighted walking lunges: 4 sets x 50 (Leg Press) 40 steps for lunges – 4 sets x 50
Muscle Targeted: Quadriceps Calves(main), Glutes, Hamstrings
How to Perform: Sit on the Leg Press machine and place your legs on the platform with your back pressed firmly against the support. Your legs should form roughly an angle of 90 degrees from the knee. Push the weight with your feet, and make sure do not lock your knees. Bring your knees back towards your chest and allow the foot plate to return to the starting position. Repeat until you’ve completed your desired reps and don’t forgot to lock the safety pins once you are done.
Performing the lunges: Stand straight with the feet shoulder width apart. Grab a dumbbell in each hand. Step forward with one leg and flex the knee so your hips can go down. Lower your body until the rear knee touches the ground. Drive yourself up with your leading leg (and extend your knees at the same time). You need to stay in upright position throughout the whole movement. Repeat the movement with your other leg too.
For complete exercise instructions see – Lunges a step by step guide
.3. Hack Squat Machine – 4 sets x 20 reps
Muscle Targeted: Quads, Glutes, Adductors
How to Perform: Lie supine on the back pad with shoulders under the shoulder pad.Your feet should be about shoulder width apart, placed on the platform, a bit higher than the base of the sled.
Bend your hips and knees until the knees are just short of complete flexion. Raise back up by extending knees and hips. Repeat.
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