![]() Preacher curls are a great exercise to build bigger biceps because they limit natural momentum, isolating your arms and forcing your biceps to work without the help of your shoulders and core. Johnson recently showed off his preacher curl form on Instagram. Shoulder shrugs with dumbbells (4 sets of 12).Hammer strength double-arm rows (4 sets of 12).Single-arm dumbbell rows (4 sets of 12 on each side).As Johnson explained “My entire back workout consists of all supersets, so there is a lot of blood and volume being pumped into the muscle, and then I’ll transition to biceps.” The back portion of the workout is basically one long superset, or giant set, with minimal rest, which is a good way to raise the intensity of a workout and fit a big session into a smaller timeframe. Johnson works out the muscle groups together and does so twice a week. Now that we know the Rock’s workout schedule, it’s time to find out which exercises and techniques he uses to optimise his growth and maintain his A-list physique, starting with his back and biceps workout. Johnson tries to spend as little time resting throughout his entire workout as possible to increase volume and notch up the burn. Johnson has emphasised the benefits of using “giant sets”, because sometimes packing two exercises together for a superset just isn’t enough. Johnson begins every day with an hour long fast-paced cardio session to get a good sweat on and wake up his muscles before hitting the gym later in the day. While his weekly plan changes depending on upcoming roles and the specific look he needs, Johnson has kept to a fairly regular routine in preparation for Black Adam. The Rock doesn’t work out in just any old gym, Johnson mostly uses his huge Miami home gym known as ‘The Iron Paradise’ and when he’s away from home, he has a crew set up a portable gym with literal tonnes of equipment so that he never misses a workout. Worth every second.” So just how does the 50-year-old continue to keep himself in peak condition? There aren’t many who push themselves as hard as Dwayne Johnson in the gym, and when it comes to dieting, the trick is “Don’t cheat yourselves – treat yourselves, my friends.” The Rock’s Workout Plan While he clearly wasn’t slacking off before, Johnson recently took his fitness to the next level in preparation for his upcoming movie ‘Black Adam’, packing on more muscle than ever before in what he said was the “Hardest undertaking of my entire career physically and mentally. With the leading man portraying a bevy of high-octane action characters, its essential for him to maintain mass and stay fit. We’ve seen actors’ bulk up for roles before, but Johnson’s acting career has been highlighted by his truly impressive figure. ![]() With the A-lister’s films grossing over $15 Billion worldwide, he’s one of the highest grossing actors of all time, and in 2016 he was named the world’s highest paid actor. Dwayne Johnson might be the worlds most recognisable movie star. ![]()
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