In his show-business job, Dwayne Johnson is flexing personified.
We know him as the ultra-buff hero who knocks out costumed titans in the wrestling ring or dispatches CGI monsters in the movies.
Winning is assured because it’s been scripted and amped up with special effects.
But in real life, winning involves hard work. Lots of it.
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Witness Johnson’s ironclad morning routine. Success is built on firm foundations, he stresses: “You can be productive at a very high level with structure.”
“My daily ritual has become very precise,” he says. “Muscle building requires that. It’s a very fine-tuned process that requires huge discipline. If it were easy, everyone would do it.”
Check out Johnson’s approach to the AM to remind yourself that while you’re hitting snooze, he’s hitting iron.
4:00 Wake up, drink coffee.
4:30 Run for 30 minutes, keeping heart rate at 145-150bpm
5:00 Breakfast - 220g sirloin fillet + 140g steel-cut oats
5:30 Work out: “I’ll train one body part a day, 5 days a week. By Saturday I’m ready to rock n’ roll again and I’ll just start over with the chest. Or I might even get crazy and say fuck it, and do legs again.”
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Want to add some Rock-esque size to your arms? Well, one thing is obvious about Dwayne Johnson’s arms: “He has some very special genetics,” says Dr Brad Schoenfeld, author of The M.A.X. Muscle Plan. But even if your DNA isn’t Dwayne-like, you can still shred a sleeve by adding these moves to your workouts
Biceps / Incline Curl
Lie on a bench set at 45 degrees holding a pair of dumbbells at arm’s length toward the floor, palms forward. Curl the weights as close to your shoulders as you can. Pause, then lower them. Do 3 sets of 8-10 reps.
Brachialis / Reverse Curl
Stand holding a pair of dumbbells in front of your thighs, palms back. Without raising your upper arms, curl the weights as close to your shoulders as you can. Pause, then lower them. Do 3 sets of 8-10 reps.
Triceps / Close-Grip Bench Press
Lie on a bench holding a barbell above your chest using an overhand, shoulder-width grip. Keeping your elbows tucked, lower the bar to your sternum. Press it back to the starting position. Do 3 sets of 6-8 reps.
Shoulders / Overhead Press
Stand holding a pair of dumbbells just outside your shoulders, palms facing inward. Press the weights directly above your shoulders. Pause, then lower them back to the starting position. Do 3 sets of 8-10 reps.