Handsome. Rich. Successful. Athletic. The list of adjectives goes on and on to describe one of Hollywood’s biggest and bankable stars, Dwayne “The Rock” Johnson.
Widely regarded as one of the greatest professional wrestlers of all time, he got his start in the limelight by wrestling for WWE for eight years prior to pursuing an acting career. His films have grossed over $3.5 billion in North America and over $10.5 billion worldwide, making him one of the world’s highest-grossing and highest-paid actors.
His massive 6-foot-five frame is one of the things that sets the Rock apart and he does his best to keep that frame in shape, even as he gets older.
Building a Better Body with the Rock
While most people do three to five sets of an exercise routine and some go up to 24 sets long. But The Rock takes it up a notch to keep his body in the best shape he’s ever been. So now, at age 50, the workout of the man who has been called ‘The Most Electrifying Man in Sports Entertainment’ does these 50 sets. Yes, you read it right. 50 sets.
And judging from the results, it works!
50 sets can prove to be too much not only for beginners but also for some fitness freaks.
The workout involves seven back exercises and four biceps exercises. The workout is considered to be a very intense workout.
First, the workout begins with back exercises.
1. Four sets of 8-12 reps of V-Bar Lat Pulldown.
2. Four sets of 8-12 reps of Barbell Bent-Over Row.
3. Two sets of 8-12 reps of Single-Arm Dumbbell Row to Lower Hip.
4. Two sets of 8-12 reps of Single-Arm Dumbbell Row to Upper Ribcage.
5. Three sets of 8-10 reps of Low Cable Row.
6. Seven sets of 8-10 reps of Lat Pulldowns.
7. Seven sets of 8-10 reps of Back Extensions. Do the last three to failure.
After the back workout, it is time for the biceps workout. It gets more intense over here, and also tiring at this point.
1. Seven sets of 8-12 reps of Low Cable Curls.
2. Three sets of 8-12 reps of Machine Preacher Curls.
3. Three sets of 10-15 reps of Front Double Bicep Curls.
4. Three sets of 8-12 reps of Preacher Curls.
The Rock vs. Depression
It was a shock to many when millions heard about the Rock’s deep depression on an episode of Oprah’s Master Class. The star recounts his deep, dark battle through and out of depression. And more importantly, what he learned.
One situation, in particular, was at age 15, he saved his mother, Ata Maivia Johnson from committing suicide.
His parents were in an argument while driving when his father pulled the car over on the side of the road. Ata got out and began walking into oncoming traffic until Dwayne pulled her out of harm’s way.
“In that moment, one of the greatest lessons I’ve ever learned was how precious life is and in an instant, it can all go away” he shared.
Another revealing moment in The Rock’s life was when his daughter was born. In the episode, he says “I held her with these two hands and said ‘I will always protect you. You are safe.’ And from that day on, she is. I remember asking her, ‘What is it you love about our relationship?’ And she says, ‘I trust you.’ And to me, hearing that from a 13-year-old girl to her dad, and remember where I was when I was 13: the instability, the distrust. To hear my daughter tell me that…man, I love that girl.”
Even more life-changing situations occur in this tell-all episode: including being passed over by the NFL after playing football all throughout high school and college at the University of Miami.
At age 23, Dwayne fell into a deep depression and was uncertain as to what he was supposed to do next with his life.
“I found that with depression one of the most important things you could realize is that you’re not alone. You’re not the first to go through it, I wish I had someone at that time who could just pull me aside and [say], ‘Hey, it’s going to be okay” he shared.
Two months later Dwayne says he got a call from the head coach of the pro team that cut him and he was asked to return to the field.
“I hung up the phone, and my dad said, ‘You’re going to do it, right?’ I said, ‘No, I don’t think so. I think…