I am" The Rock"
Sport
Advanced
Machine strength
Plan Details
The I am" The Rock" routine by Rockygnm is a 10 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Day 1
75 min Chest & Triceps & Legs
Est. 77 min
8 exercises
Smith Machine Bench Press
5 Sets x 20 Reps
Dip
5 Sets x 35 Reps
Barbell Overhead Tricep Extension
2 Sets x 21 Reps
Machine Leg Curl (Prone)
2 Sets x 18 Reps
Dumbbell Fly
2 Sets x 25 Reps
Machine Single-Leg Extension
1 Set x 16 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 24 Reps
Machine Leg Extension
2 Sets x 28 Reps
Day 2
75 min Bicep & Back & Shoulders
Est. 65 min
6 exercises
Cable Seated Overhead Curl
5 Sets x 15 Reps
Barbell Upright Row
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Cable Bicep Curl
5 Sets x 15 Reps
Dumbbell Shoulder Abduction
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 15 Reps
Day 3
The "Dark Knight"
Est. 113 min
10 exercises
Bodyweight Wall Squat
7 Sets x 20 Reps
Bench Leg Raise (Supine)
7 Sets x 20 Reps
Push-Up (Wide Hand)
7 Sets x 20 Reps
Mountain Climber
7 Sets x 20 Reps
Dip
7 Sets x 20 Reps
Chin-Up with Knee Raise
7 Sets x 20 Reps
Parallel Bar Hip Flexion
7 Sets x 20 Reps
Bodyweight Side Lunge
7 Sets x 20 Reps
Donkey Calf Raise
7 Sets x 20 Reps
Stability Ball Pull-In
7 Sets x 20 Reps
Day 4
1Hr Arms
Est. 61 min
6 exercises
Chin-Up with Knee Raise
2 Sets x 35 Reps
Barbell Preacher Curl
5 Sets x 18 Reps
Dip
5 Sets x 35 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Barbell Overhead Tricep Extension
2 Sets x 16 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 30 Reps
Day 5
1Hr Total Chest High Rep
Est. 53 min
5 exercises
Smith Machine Bench Press
4 Sets x 20 Reps
Smith Machine Incline Bench Press
4 Sets x 18 Reps
Dumbbell Bench Press (Palms in)
2 Sets x 21 Reps
Dumbbell Incline Fly
3 Sets x 21 Reps
Cable Cross-Over
3 Sets x 21 Reps
Day 6
1Hr Shoulder & Bicep
Est. 48 min
7 exercises
Dumbbell Shoulder Shrug
1 Set x 21 Reps
Chin-Up with Knee Raise
4 Sets x 16 Reps
Smith Machine Shoulder Press
4 Sets x 15 Reps
EZ Bar Close Grip Curl
2 Sets x 16 Reps
Smith Machine Shoulder Press
2 Sets x 16 Reps
Dumbbell One-Arm Front Raise
2 Sets x 16 Reps
Smith Machine Rear Shoulder Press
2 Sets x 16 Reps
Day 7
1Hr Chest & Tricep
Est. 60 min
6 exercises
Smith Machine Bench Press
5 Sets x 15 Reps
Dip
5 Sets x 30 Reps
Dumbbell Fly
2 Sets x 24 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 24 Reps
Push-Up (Wide Hand)
2 Sets x 50 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
2 Sets x 21 Reps
Day 8
1Hr Legs & Chest
Est. 60 min
7 exercises
Dumbbell Single-Leg Squat
1 Set x 16 Reps
Smith Machine Bench Press
4 Sets x 21 Reps
Machine Leg Extension
4 Sets x 21 Reps
Smith Machine Incline Bench Press
3 Sets x 21 Reps
Machine Kneeling Leg Curl
3 Sets x 21 Reps
Dumbbell Incline Fly With A Twist
2 Sets x 21 Reps
Dumbbell Decline Bench Lunge
2 Sets x 21 Reps
Day 10
Rock's Complete Workout
Est. 66 min
7 exercises
Sit-Up
1 Set x 60 Reps
Chin-Up with Knee Raise
1 Set x 30 Reps
Smith Machine Bench Press
5 Sets x 20 Reps
Barbell Preacher Curl
5 Sets x 18 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 16 Reps
Smith Machine Shoulder Press
3 Sets x 16 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 25 Reps
Day 11
The "Batman"
Est. 91 min
10 exercises
Bodyweight Wall Squat
10 Sets x 10 Reps
Sit-Up
10 Sets x 10 Reps
Push-Up
10 Sets x 10 Reps
Mountain Climber
10 Sets x 10 Reps
Dip
10 Sets x 10 Reps
Bench Oblique Crunch
10 Sets x 10 Reps
Chin-Up with Knee Raise
10 Sets x 10 Reps
Bodyweight Lunge
10 Sets x 10 Reps
Leg Raise
10 Sets x 10 Reps
Air Bike
10 Sets x 10 Reps
