Day 2: Train your Back<\/strong><\/h2>\n\n\n\n

\n
• Treadmill Run – 30-50 minutes<\/li>\n\n\n\n
• The bent barbell: 5 sets x 14 reps<\/li>\n\n\n\n
• The single-arm dumbbell: 5 sets x 14 reps<\/li>\n\n\n\n
• The barbell deadlift: 4 sets x 11 reps<\/li>\n\n\n\n
• Pull-ups: 3 sets to failure<\/li>\n\n\n\n
• The Dumbbell shrug: 4 sets x 12 reps<\/li>\n\n\n\n
• The inverted rowing: 3 sets<\/li>\n\n\n\n
• Back hyperextensions:\u00a0 4 sets x 12 reps<\/li>\n<\/ul>\n\n\n\n

  Day 3: Shoulders<\/strong><\/h2>\n\n\n\n

  <\/figure>\n\n\n\n

  \n
  • Run on the treadmill: 30-50 minutes<\/li>\n\n\n\n
  • Shoulder Dumbbell Press with Breakfast – 5 sets x 14 reps<\/li>\n\n\n\n
  • Military standing press: 4 sets x 12 reps<\/li>\n\n\n\n
  • The Front Raise Dumbbell – 5 sets x14 reps<\/li>\n\n\n\n
  • Lateral side raises: 4 sets x 12 reps<\/li>\n\n\n\n
  • The Machine reverse flies: 4 sets x 15 reps<\/li>\n\n\n\n
  • Seated bent-over: 4 sets x 12 reps<\/li>\n<\/ul>\n\n\n\n

    Day 4: Arms\/Abs<\/strong><\/h2>\n\n\n\n

    \n
    • Treadmill Run (30-50 minutes)<\/li>\n\n\n\n
    • Then Eat Breakfast<\/li>\n\n\n\n
    • Curls on Biceps (Dumbbell): 5 sets x 16 reps<\/li>\n\n\n\n
    • Hammer curls: 4 sets x 15 reps<\/li>\n\n\n\n
    • The Spider curls: 6 sets<\/li>\n\n\n\n
    • Pushdown of Triceps: 5 sets x 16 reps<\/li>\n\n\n\n
    • Triceps Building – 4 sets x 16 reps<\/li>\n\n\n\n
    • The leg raise Hanging: 5 sets x 25 reps<\/li>\n\n\n\n
    • The Crunch on Ropes: 5 sets x 25 reps<\/li>\n\n\n\n
    • The Twist of Russia: 6 sets x 15 reps<\/li>\n<\/ul>\n\n\n\n

      Day 5: Train your legs again<\/strong><\/h2>\n\n\n\n

      \n
      • The treadmill run:30-50 minutes<\/li>\n\n\n\n
      • Then Breakfast.<\/li>\n\n\n\n
      • Lunges while walking: 6 sets x 30 reps<\/li>\n\n\n\n
      • The leg press: 4 sets x 25 reps<\/li>\n\n\n\n
      • The leg extensions: 3 sets x 20 reps<\/li>\n\n\n\n
      • Squat with a barbell: 4 sets x 12 reps<\/li>\n\n\n\n
      • Squat Hack: 4 sets x 12 reps<\/li>\n\n\n\n
      • Single leg squat: 4 sets x 12 reps<\/li>\n\n\n\n
      • Romanian Deadlift: four sets x ten reps<\/li>\n\n\n\n
      • Seated leg curls: 3 sets x 20 reps<\/li>\n\n\n\n
      • The thigh abductor: 4 sets x 12 reps<\/li>\n<\/ul>\n\n\n\n

        Day 6: Chest Workout<\/strong><\/h2>\n\n\n\n

        \n
        • Run on the treadmill: 30-50 minutes<\/li>\n\n\n\n
        • Bench Press with a Medium Grip: 4 sets x 12<\/li>\n\n\n\n
        • Dumbbell press:4 sets x 12 reps<\/li>\n\n\n\n
        • Bench Press with Dumbbells – 4 sets x 12<\/li>\n\n\n\n
        • Flat bench cables fly: 4 sets<\/li>\n\n\n\n
        • Hammer curls incline: 4 sets x 12 reps<\/li>\n\n\n\n
        • Dips Chest Version: 4 sets x 4 sets<\/li>\n<\/ul>\n\n\n\n

          Day 7: Have Fun!<\/strong><\/h2>\n\n\n\n

          Eat some ice cream after the rock motivational workout plan. Give yourself a treat.<\/p>\n\n\n\n

          Conclusion:<\/strong><\/h3>\n\n\n\n

          The Rock motivational workout plan is completely described above. You can follow these workouts if you\u2019re disciplined. Gain some muscles and show the world your inner power.<\/p>\n","protected":false},"excerpt":{"rendered":"

          Are you prepared to channel your inner Hercules? The Rock motivational workout plan will undoubtedly get you there, but don’t expect the journey to be easy. The Rock motivational workout routine, on the other hand, is about as demanding as advanced fitness can get. Of course, if you follow this vicious training regimen correctly, you’ll […]<\/p>\n","protected":false},"author":1,"featured_media":875,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[87,85],"tags":[117,118],"class_list":{"0":"post-872","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-motivation","8":"category-workouts","9":"tag-the-rock-workout","10":"tag-the-rock-workout-motivation"},"yoast_head":"\n