더락, 드웨인존슨 운동 루틴 #벌크업 #스트렝스 #5분할 #헤라클레스

 

 

안녕하세요 오늘은 더락, 드웨인존스의 루틴을 알려드리겠습니다.

출처는

https://www.muscleandfitness.com/workouts/athletecelebrity-workouts/rocks-4-week-plan-herculean-physique

The Rock's 4-Week Plan for a Herculean Physique

 

 

 

 

 

 

 

 

 

 

day1 back workout

1.pull up 4sets/failure

2.one arm dumbbell row 4sets/12,10,8,8reps

3.hammer strength two-arm row 4sets/10reps

4.cable lat pulldown 3sets/12reps

5.seated cable row 3sets/12reps

6.straight-arm rope pulldown 3sets/12reps

7.cable face pull 3sets/12reps

8.barbell shrug 4sets/12reps

 

day2. chest workout

1.incline barbell bench press 4sets/12,10,8,6reps

2.alternating dumbbell bench press 4sets/12reps

3.hammer strength incline press 4sets/12reps

4.flat bench flye 3sets/12reps

5.cable crossover 3sets/15reps

6.body weight dip 3sets/failure

 

day3 legs workout

1.leg extension 4sets/25reps

2.leg press 4sets/50reps

3.dumbbell working lunge 4sets/40reps

4.hack squat 4sets/20reps

5.dumbbell romanian deadlift 4sets/12reps

6.lying leg curl 4sets/12reps

7.standing calf raise 5sets/75reps

8.seated calf raise 5sets/50reps

 

day4 shoulders workout

1.hammer strength shoulder press 4sets/12,10,10,8 reps

2.seated dumbbell overhead press 3sets/10reps

3.standing lateral raise 4sets/12reps

4.one-arm cable lateral raise 3sets/20reps per arm

5.machine rear delt flye 4sets/12reps

6.bentover lateral raise 4sets/10reps

 

day5 arms workout

1.ez-bar preacher curl 12reps

2.standing ez-bar biceps curl 12reps

3.cable rope curl 12reps

4.rope pushdown 12reps

5.overhead rope extention 12reps

6.bodyweight dip 12reps

 

day6,7 - rest

 

#더락 #드웨인존슨 #운동 #루틴 #벌크업 #스트렝스 #5분할 #헤라클레스

 

 

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https://asocialworker.tistory.com/51 

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더락, 드웨인존슨 운동 루틴 #벌크업 #스트렝스 #5분할 #헤라클레스