The Rock’s 2014 Workout: Day 3, Thursday – Back

We are going to take a look at The Rock’s 2014 workout this week, courtesy of info recently released by his trainer Dave Rienzi.  Now obviously this is high intensity stuff and should be considered with what we are going to call “chemical nourishment” in mind.  We continue with the third day today, going to work with with the back.

PULL-UP
4 sets to failure
Start each rep from a full hang and pull up until your chin crosses the bar. Failure means failure, so try that last rep to make sure you’re done.

ONE ARM DB ROW
4 sets of 12, 10, 8 then 8 reps
Brace yourself with one knee and the same hand on the bench. Row the dumbbell up to your ribcage. Do all
your reps then swap sides.

PULL-DOWN
3 sets of 12 reps
Grab the bar on each side. Bring your shoulder blades down and together to pull the bar to the top of your chest then release slowly.

CABLE ROW DROP SET
3 sets of 12 reps
Bending your knees slightly pull the handle to the bottom of your chest. After 12, drop the weight by one andgo to failure, then drop it again.

DUMBBELL SHRUG
4 sets of 12 reps, 15sec hold
The Rock’s traps didn’t bulk up themselves. Hold the weights at arm’s length and shrug. Hold the last rep for 15sec.  The shakes are inevitable.

THE ROCK SAYS: “I turned cheat days into absurd, Olympic events with pizza, brownies, pancakes – as much as I could eat.  I approach cheat meals like tequila, I used to go bottle to lips, but now I sip.Well, now and then I go bottle to lips. You’ve got to.”