Day 2 – Back
• Running, Treadmill
• Wide-Grip Lat Pulldown
• Bent Over Barbell Row
• One-Arm Dumbbell Row
• Barbell Deadlift
• Pullups
• Dumbbell Shrug
• Inverted Row
• Hyperextensions
Day 3 – Shoulders
• Running, Treadmill
• Dumbell Shoulder Press
• Standing Military Press
• Front Dumbbell Raise
• Side Lateral Raise
• Reverse Machine Flyes
• Seated Bent-Over Rear Delt Raise
Day 4 – Arms/Abs
• Running, Treadmill
• Dumbbell Bicep Curl
• Hammer Curls
• Spider Curl
• Triceps Pushdown
• Overhead Triceps
• Hanging Leg Raise
• Rope Crunch
• Russian Twist
Day 5 – Legs
• Running, Treadmill
• Barbell Walking Lunge
• Leg Press
• Leg Extensions
• Barbell Squat
• Hack Squat
• Hack Squat Single Leg
• Romanian Deadlift
• Seated Leg Curl
• Thigh Abductor
Day 6 Chest
• Running, Treadmill
• Barbell Bench Press – Medium Grip
• Incline Dumbbell Press
• Dumbbell Bench Press
• Flat Bench Cable Flyes
• Incline Hammer Curls
• Dips
Day 7 – Rest
Good luck with The Rock’s workout routine!
