Shoulder Workouts

The Rock’s Secret Shoulder Workout Routine

Nothing commands respect more than some massive shoulders. They fill out your polo shirts and make your string top tank tops look great.

The Rock's Secret Shoulder Workout Routine 2

When training shoulders, there are many different schools of thought. Some prefer low rep, super heavy weight; some prefer lighter weight super high rep sets.

Which one is better?

It really depends on your training style, goals, and what your body responds to. There are many factors for building huge shoulders, and Dwayne ‘The Rock’ Johnson shares his secret to his massive shoulders.

The Rock's Secret Shoulder Workout Routine 3

Dwayne ‘The Rock’ Johnson’s physique is great and his upper body is certainly a feature that many wishes they had. He’s no stranger to being shirtless or showing off his physique. In fact, he’s with Zac Efron in a new Baywatch release.

The Rock is known for his high-intensity training and he has many years under his belt. He trains instinctively and he knows what works for his body. He puts focus on his lifting and does not let distractions get in his way.

So what makes Johnson’s training routine so great?

  • He only does three to four sets per exercise
  • He trains the large muscles once per week – legs, chest, back, shoulders
  • He trains smaller muscles twice per week – arms, calves
  • He trains six days per week and takes one rest day
  • He doesn’t skip leg day

The Rock’s Secret Shoulder Workout

Warm Up

To get the blood pumping and get your muscles primed, take a 10-minute jog. You can use any cardio machine or run outside.

After your cardio, spend a few minutes doing light shoulder rotations with 5lb dumbbells or less if needed.

If you are training at home or you have a gym bag full of goodies, using some resistance bands will help you get your rotator cuffs warmed up and ready to move some heavy weight.

The Rock's Secret Shoulder Workout Routine 4

Rep Scheme

Train with high reps in the 12 to 15 rep range. This is going to be painful, but worth it.

On the last set, Dwayne likes to do a dropset. So your final set should be anywhere from 30 to 45 reps.

How long will this take?

The Rock mentions that it only takes him about an hour to complete the workout. Of course, this means he doesn’t spend time on Facebook and Twitter sharing selfies and hashtagging every word.

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The Workout

  • Seated Dumbbell Overhead Press – 4 sets of 15 reps
  • Standing Dumbbell Side Laterals – 5 sets of 12 reps
  • Seated Dumbbell Front Laterals – 3 sets of 15 reps
  • Bent Over Lateral Raise – 4 sets of 15 reps
  • Barbell Shrugs – 4 sets of 12 reps
  • Heavy Dumbbell Shrugs – 3 sets of 10 reps

Note: Heavy Dumbbell Shrugs do not need a dropset.

Workout Tips

If you’re relatively new to lifting, this workout may be a bit too much. We recommend lowering the volume to sets of 8 instead of 12-15.

  • Form is extremely important – Your shoulders are very susceptible to injury.
  • Use a proper weight – Ego lifting will not get you gains. Good form and great contractions will.
  • Eat right – Lifting a lot but still don’t seem to have those boulders yet? Clean up your diet and start shedding some of that body fat.

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  1. Hi, thankyou so much for the info….I’m been training now for 8 months using these techniques…I’ve really started being harsh on my form….I’m getting explosive results…thankyou !

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