The Rock’s Complete Shoulder Workout

Dwayne ‘The Rock’ Johnson has become one of the faces of fitness in todays generation, and for good reason! I mean, you don’t get a nickname like ‘THE ROCK’ without being jacked. We all already know this, but have you ever wondered how he got those mountain size shoulders?

The Rock is constantly changing his workout regimen, but the WAY he works out never changes. According to his personal trainer, Dave Rienzi, the secret is a different kind of focus during your workout: “Go lighter and focus on contracting and squeezing the shoulder blades together, controlling the negative portion of the exercise to increase time under tension.”

Take 45 minutes out of your week (or 1 1/2 hours if you feel like doubling up) and kill those shoulders like the action star himself.

EXERCISE 1
DUMBBELL LATERAL RAISE
6 sets
12 reps
30 sec rest

EXERCISE 2
ONE-ARM CABLE LATERAL RAISE
4 sets
10 reps
30 sec rest

EXERCISE 3
REVERSE-GRIP EZ-BAR FRONT RAISE
3 sets
10 reps
30 sec rest

EXERCISE 4
HAMMER STRENGTH SHOULDER PRESS
6 sets
12 reps
30 sec rest

EXERCISE 5
BENT-OVER LATERAL RAISE
4 sets
12 reps
30 sec rest

EXERCISE 6
ONE-ARM CABLE BENT-OVER LATERAL RAISE
5 sets
12 reps
Done!