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The Rock Legs Workout: Get A Huge Lower Body
Week 1
For Leg Extensions, Seated Leg Press and Walking Lunges, he uses 20 repetitions. For Hack Squats, Romanian Deadlifts, Lying Leg Curls and Leg Abductors, Dwayne Johnson uses 12 reps. To finish his legs workout, The Rock works his calves with both standing and seated calf raises. For these two final calves exercises, The Rock does at least 25 reps per set.
Day 1
Scroll to topFor Leg Extensions, Seated Leg Press and Walking Lunges, he uses 20 repetitions. For Hack Squats, Romanian Deadlifts, Lying Leg Curls and Leg Abductors, Dwayne Johnson uses 12 reps. To finish his legs workout, The Rock works his calves with both standing and seated calf raises. For these two final calves exercises, The Rock does at least 25 reps per set.
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Leg Extensions | 4 sets | 20 reps | 60s | |
| 2A. Seated Leg Press | 4 sets | 20 reps | 60s | |
2B. Dumbbell Lunges ▶ | 4 sets | 20 reps | 60s | |
| 3. Machine Hack Squat | 4 sets | 20 reps | 60s | |
| 4. Romanian Deadlift | 4 sets | 12 reps | 60s | |
| 5. Lying Leg Curls | 4 sets | 12 - 2 reps | 60s | |
| 6. Thigh Abductor | 4 sets | 12 reps | 60s | |
7. Dumbbell Standing Calf Raise ▶ | 3 sets | 25 reps | 60s | |
8. Seated Calf Raise Machine ▶ | 3 sets | 25 reps | 60s |
Date Created: 12/10/19, 6:51 AM
Last Updated: 8/17/20, 4:39 PM
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