The Rock Shares Seven Exercises That Could Leave You Looking Ripped

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Dwayne Johnson, AKA, The Rock, is in incredible form and inspires many with his ripped body.

So how does this 45-year-old actor do it?

Here are seven exercises that he shared on Instagram...

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Goin' primal. 🦍 Good to finally have boots on the ground here in Georgia for production of #RAMPAGE. I head up an anti poaching unit out of Rwanda. My best friend is a rare albino gorilla named, George. Very bad people infect George, an alligator and a wolf with a serum. All three animals grow at an unprecedented rate. Their size, speed, agility and violent aggression is off the charts. They go on a deadly rampage and want to destroy the world. George not happy. Me not happy. When animals like you, they lick you. When they don't like you, they kill you. I will hunt down the bad people who did this to my best friend. And when I find them, I will not lick them. We have the best VFX monster making team (WETA) on the planet. Our actors and crew have been working very hard to raise the monster genre bar. As always, let's have some fun. Let's shoot. 🤙🏾 #PrimalDNA #George #Lizzy #Ralph #RAMPAGE

The Rock is pictured doing tricep dips with a chain around his neck to add weight.

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Here, he uses the row machine for a total-body workout which works the arms, chest, back, abs and legs.

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Just touched down in Georgia and hit my home away from home, #MetroFlex. Getting the final workouts in before shooting starts. Been prepping our mega monster movie, #Rampage for almost two years now. To stop the beasts, you gotta train like one. A lil' 2 second pause warm up holding 2 inches above chest, before I destroy chest.. or "slabs of pec meat" as we call it in the iron hood. Get the blood flowing. Let's roll. #MetroFlex #DownInTheDirty #TheBeasts #Rampage

The Rock is using the bench press and is doing a “2 second pause warm up holding 2 inches (approx. 5 centimetres) above chest, before I destroy chest.. or "slabs of pec meat" as we call it in the iron hood.”

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Fun warmup activating glutes and hips before destroying legs. 5 second hold at the top, squeezed, with resistance bands above the knees using 225lbs. Gotta warm up properly due to all my sexy lower body injuries from years of wrestling and football (two L4 & L5 low back disc ruptures, five knee surgeries, torn Achilles, tore both my quad and adductor from my pelvis and repaired three hernias all in one lovely emergency surgery). Lots of fun pain, but we fight thru it and come back stronger and better. Plus this exercise showcases the relentless power in my thrust game which is my jam when we practice making babies. 😉💪🏾🦍 Who wants extra cheese on their pizza? Because I got endless amounts with that last paragraph. Bottom line/ do your warm ups. They're critical. #LegDay #BattleScarred #WarmUps #AkaBabyMakers #TheDungeon

Here, he is warming up by activating his glutes and hips with a resistance band, before a massive leg workout.

“5 second hold at the top, squeezed, with resistance bands above the knees using 225lbs (approx. 102 kilograms).”

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The Rock even gets the blood pumping before appearing on TV, for a sharp mind and relentless focus.

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What does The Rock do when he can’t sleep? Workout of course. He’s doing chest flies here and captioned the post, “now I'll be up til' 4am again due to late night adrenaline.”

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Chain work. Startin' the week off strong..ish. 275lbs. 5 half reps. 10 full reps with 2 sec pause at the bottom. Hawaiian warrior chants providing the power and mana (spirit) for the workout. The english interpretation of the chants are, "If you ever see this big, brown, bald, tattooed man working out, just say a quick hello and keep on walking. If you stop and try to talk to him.. he will eat you. Alive. Ladies get a 15 second grace period. Chivalry lives. You guys get after it and have a productive week. DJ #ChestAndChains #KealiiHoumalu #MondayMana #WarriorSpirit

The actor hits the bench press with, “275lbs (approx. 125 kilograms). 5 half reps. 10 full reps with 2 sec pause at the bottom.”

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