The Rock’s 2014 Workout: Day 2, Tuesday – Legs

We are continuing to run through The Rock’s 2014 split routine workout this week, courtesy of his trainer Dave Rienzi who recently outlined the breakdown.  Again.. obviously this is high intensity stuff and should be considered with what we are going to call “chemical nourishment” in mind.  We start with the chest.

LEG EXTENSION
4 sets of 25 reps
Start legs day with a sit down. Make sure your back is flat against a pad, then extend your legs to push the
shin pads upward from the machine. Easy.

LEG PRESS SUPERSET
WITH LUNGES
4 sets of 20 reps.40lunges
This one’s tough.With a light weight, do your leg presses. Then grab dumbbells and lunge-walk to exhaustion.

HACK SQUAT MACHINE
4 sets of 20 reps
This squat variation targets your glutes. Start by pushing through your heels until
you’re standing straight. Big legs aren’t built in a day.

ROMANIAN DEADLIFT
4 sets of 12 reps
During this deadlift, keep those legs straight to really nail your hamstrings. Use an overhand grip wider
than shoulder width. Pull the bar up to your waist.

LYING LEG CURL
4 sets of 12 reps
Have a lie down to finish. Hook your calves under the pad and grab the handles. Curl your
heels upward and release slowly.Wobble to the shower.

THE ROCK SAYS: “I don’t train to maintain, I train to progress, In your late thirties your muscles have great maturity and memory, so you can make incredible gains. When your body speaks to you, you’re smart to listen to it.”