The Rock Breaks Down His Back and Biceps Workouts for 'Black Adam'

From men's health
While Dwayne 'The Rock' Johnson trains for one of the biggest film roles of his career, he opens the doors of his Iron Paradise gym (or at least his phone and Instagram account) to fans to provide some of the most detailed descriptions of his iconic workout regimen. Usually, certain information about the actor's workout splits is reserved for infrequent questions and answers on Instagram or the rare occasions his strength trainer has interviewed. However, as the big man prepares for his superhero role as DC's Black Adam, he breaks down the overall structure of his week to give everyone a peek inside.
Last week, Johnson began sharing details about the breakdown of the training. Instead of starting from scratch, his first video covered his Thursday routine, which included cardio on an empty stomach in the morning, and back and biceps workouts later in the day. Next, he shared his Friday schedule: previous cardio on an empty stomach, then a detailed breakdown of his chest and triceps routine.
While we know Johnson only has one day off a week - Sunday, when he embarks on his epic Cheat Day exploits to "give new meaning to the word gluttony" - he skipped Saturday and jumped for him directly to the next video on Monday.
Johnson broadcast from his gym immediately after training and again canceled a training day. Like the other splits, he starts the morning with cardio on an empty stomach.
Once he manages to "clink those weights with all of my friends" to the gym (all by himself, in a self-deprecating joke), he begins strength training week that focuses on his back and biceps. "All my back training consists of all the super sets," he says. "So there is a lot of blood and volume being pumped into the muscle. Then I'll move on to the biceps."
This means that he has two days for his back and up, as his Thursday workout is also geared towards the muscle groups of the upper body. His Monday regime sounds a little less intense than Thursday; Later in the week, he piles up even more exercises using tri-sets and giant sets instead of supersets.
Photo credit: Men's Health
Johnson also gave a glimpse of how he envisions his Black Adam character. "He orders it," he says. "He believes in an eye for an eye - he's dirty superhero Harry."
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