Get That V-Shape with The Rock’s Back Workout. Zac Efron's Baywatch trainer Patrick Murphy breaks down the superset-filled workout routine used to get the actor into shape for the 2017 movie. Rest 30 seconds between sets. I've never not been in shape but this was like 'OK, this is the real deal.' If you’re going to attempt these workouts on an empty stomach, it’s probably not a bad idea to supplement mid-workout with some carbs to ensure your muscles have the glycogen they’ll need to get through these. 3 sets x 8–12 reps. Flat Dumbbell Press (palms facing each other) Are we bad ass? - Romanian deadlifts (3 x 12 reps), (Related: MH's toughest-ever leg-day sessions), - Side plank (3 reps, hold for 60 seconds), - Seated lateral raise (5 sets) Johnson also focused on pumping iron at the gym to build muscle. One thing that is evident in the first photo from the movie, which Johnson shared on Instagram: Hasselhoff is staying in shape. “I'm hitting it hard. Rest for 90 seconds betweens sets. The Rock’s Back Workout delivers a V-Shaped body. Johnson uses a Hammer machine with independent handles for each hand to isolate each side of his back. It's been announced that Dwayne 'The Rock' Johnson is set to recieve a star on the Hollywood Walk of Fame. Barbell Glute Bridge For more information please read our, Here’s How Dwayne ‘The Rock’ Johnson Looks After 18 Weeks of Training for ‘Hobbs and Shaw’, Laird Goes Public: Hamilton’s Superfood Company Makes Big Waves in Stock Debut, Watch: Pro Surfers Launch Massive Airs in Texas Wave Pool, Stranahan’s 10-Year-Old ‘Mountain Angel’ Is a Testament to Great American Single Malt, 2020 Fall Fashion Preview | Coastal Conditions, Invest in One of These Tiny Travel Trailers for Endless Adventures, The Wayfair Way Day Sale Is Finally Here For Your Saving Pleasure. Because your back is such a huge group of muscles, it needs a lot of reps. Johnson pulls the bar behind his neck, but be careful with this motion—it can cause some stress in your shoulder joints. - Close grip cable curls For example – take the Incline bench press exercise, a staple in The Rock’s workout regimen for Baywatch and other movies. Dips With Weighted Chains It’s all over his Instagram he shows him doing reps with Twight at gym Jones. - Single leg press (3 x 20 reps) “It worked out great. Your California Privacy Rights/Privacy Policy. "A true true honor. Overhead Triceps Extension With Rope In the 90's he dominated slo-mo running on the beach with the most successful TV show of all time. Here’s The Rock’s Back & Abs Routine: In a crowded gym, you may not always have access to the machines/equipment you need. Epically. It all depends on the movie role he is going to play. You’re gonna look good and you look good.' Single-Leg Lying Leg Curls Use a cambered bar (aka the angled bar, rather than a straight bar). And today he's simply Still the f'n man. Johnson, for as long as he can remember, has done 50-minute cardio sessions at the gym, six days a week.