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BANGING AND CLANGING WITH DWAYNE JOHNSON
Bulking
Advanced
Machine strength
Plan Details
The BANGING AND CLANGING WITH DWAYNE JOHNSON routine by antretter2812 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
To look like Hercules you need to train like Dwayne Johnson, the newest to be honored with the title of playing the role of Hercules. If you want to get big, follow this! **Anywhere that you see 99 reps, that means failure.** Abs: Done everyday before and after workout. Abs are done as a circuit. The circuit is five minutes long and you just keep going until the time is up. Hanging knees raises are knees all the way to elbows. Leg raises are done by starting with legs in the air and alternating the leg you lower (5 reps per leg) Chest: Superset cable crossover with dips to failure Legs: As shown (Tuesday and Saturday) (Standing calf raise can be done anyway you would like; Smith Machine is suggested) Arms: Done as trisets, first three exercises are back to back to back, then the next three after all sets are completed for first three exercises Back: Each set of cable row is followed by a double drop set. High row is a superset for straight arm pull downs. Dumbbell shrugs have a 15 sec hold on the twelfth rep. Shoulders: As shown
Routine detail
Mon
Chest
Est. 70 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dip
3 Sets x 99 Reps
Cable Cross-Over
3 Sets x 15 Reps
Tue
Legs
Est. 90 min
7 exercises
Machine Leg Press
4 Sets x 25 Reps
Dumbbell Walking Lunge
4 Sets x 25 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 99 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 20 Reps
Wed
Arms
Est. 84 min
6 exercises
Barbell Preacher Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dip
4 Sets x 99 Reps
Thu
Back
Est. 93 min
8 exercises
Pull-Up
4 Sets x 99 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,8 Reps
Barbell Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Standing Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Fri
Shoulders
Est. 47 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Sat
Legs
Est. 90 min
7 exercises
Machine Leg Press
4 Sets x 25 Reps
Dumbbell Walking Lunge
4 Sets x 25 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 99 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 20 Reps
Any
Abs
Est. 47 min
3 exercises
Hanging Knee Raise
10 Sets x 5 Reps
Sit-Up
10 Sets x 5 Reps
Leg Raise
10 Sets x 10 Reps
