“The Rock” is one of the most lovable celebrities in Hollywood nowadays, with his incredibly huge and ripped body and fun personality. He is mostly known as a former champion wrestler and has starred in numerous hits like Hercules, Fast & Furious with his latest role being Disney’s Moana. He is also highly involved in charity.
In 2006, he founded the Dwayne Johnson Rock Foundation, meant for helping the children with at-risk diseases and the terminally ill. He and his now ex-wife have even donated one million dollars to the University of Miami, to help with its football facilities renovation. It stood out as the biggest ever donation given to a university’s sports department by one of its former students. The University renamed the locker room of the Hurricanes in his honor.
In recent years he has managed to build an incredible physique, both huge and chiseled at the same time while preparing for “Pain and Gain” with Mark Wahlberg and for the Fast and Furious role. One of the most impressive parts of his body is his massive back. In this article, we provide one of the back workouts Johnson uses to build thickness and mass.
However, he says that the most important factor to achieving his type of body is consistency in the gym, dedication and complete control of your diet.
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The workout we will present should take you about an hour to finish, it consists of 7 exercises and machine equipment is needed.
1. Hammer Strength 1-Arm Pulldown
3 sets of 15 reps with 60 seconds of rest between sets
2. Hammer Strength Two-Arm Row
6 sets x 12 reps with 30 seconds of rest between sets
3. Reverse-Grip Hammer Strength Pulldown with Bands
4 sets x 10 reps with 60 seconds of rest between sets
4. Cable Row (standing)
For this exercise, you will need an adjustable cable machine with a straight bar attachment
1st set x 20 reps
2nd set x 15 reps
3rd set x 10 reps
Use a D-handle and do a drop set of 20 reps after the 3rd set by using the weight you used in the 1st set.
60 seconds of rest between sets
5. Hammer High Row
3 sets x 10 reps with 60 seconds of rest between sets
6. Rope Pullover
6 sets x 12 reps with 60 seconds of rest between sets
3 sets x 10 reps 60 seconds of rest
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