Dwayne “The Rock” Johnson recently described the process of getting in shape for the DC movie Black adam As the“most difficult physical enterprise” of his career to date, and has shared the diet Y “giant” workouts He used to cut fat and build even more muscle for the role of the super-powered antihero. In a new video on his YouTube channel, fitness influencer Aseel Soueid, who previously took on the exercise and diet regimens of a strongman turned boxer. Hafthor bjornsson, fighter roman kingdoms, and former Navy SEAL david goggins, try Johnson’s Black adam train by yourself.
“This routine is not going to be a joke,” he says. “A lot of supersets here, very high intensity, very high volume, and I’m very scared.”
Soueid begins by hitting his chest with a giant superset comprising incline machine chest press and machine fly, performed 8 to 10 repetitions a total of 4 times. Next, target your triceps with some overhead EZ bar extensions, immediately overlapped in close-grip push-ups, performed in 4 sets of 10-12.
“I completely forgot how difficult basic exercises can be when you supplement them with weight training,” he says. “Those closed push-ups are no joke. Just remember, don’t flare your elbows … that destroys your joints and your wrists.”
The next triceps superset consists of a straight bar reverse grip downward push and a rope downward push, performed in 4 sets of 12-15. This is followed by 4 sets of “wild” dips with body weight, performed to failure.
Moving to backSoueid does 4 sets of 8 to 10 reps on the barbell row. For the last 4 reps of each set, hold the bar at the top position for 2 seconds before lowering it, just like Johnson does in his workouts. “It will definitely cause more time under tension,” says Soueid, “and you’ll get a little more of that mind-muscle connection.” Then he does 4 sets of 10-12 side pulls using a MAG bar (“There’s so much volume in this workout, it’s ridiculous!”) And 4 sets of 10-12 dumbbell rows.
For backSoueid performs 4 sets of 10-12 on the dumbbell shoulder press, 4 sets of 10-12 front EZ bar raises, and 4 sets of 10-12 side-to-side grip dumbbell raises. “A lot of volume means you have to cut down on the weight a little bit,” he says. “You can not have everything”. Finish the shoulder portion of the workout with face pulls in a seated dumbbell shrug superset for 4 sets of 10-12 reps.
“He absolutely kicked my butt,” he says at the end of training. “To be honest, this is not sustainable to do on a daily basis for the average person. And more importantly, you don’t have to train this way to build muscle effectively … Just keep your exercises super simple, focus on get stronger with them, make sure you eat right and you’ll be fine. “
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