THE ROCK's Back & Bicep Workout
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- čas přidán 5. 09. 2024
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The Rock's Back & Bicep Workout
Our Favorite Workout Equipment / Kitchen Items: www.amazon.com...
Our Patreon ( / buffdudes ) supporter David Anthony had a cool idea to take on other people's workouts and give them a shot ourselves. We wanted to start our series off with one of the biggest dudes in the gym today - The Rock. Lots of sets, lots of curls. Did we enjoy it? Yes, definitely Buff Dudes approved.
Feel free to suggest future workouts and ideas for this series.
Until next time, STAY BUFF.
Big thanks to Lieutenant JAMES for the cover photo!!
Check out his links here:
www. gamma-studio.eu and gammavisual
www.buffdudes.us
/ buffdudes
/ buffdudes
Imagine The Rock on Buff Dudes Channel, would be the best day ever
Imagined it. Was garbage.
@@PULAG 😂😂
instablaster
@@PULAG wtf r u talking about
The Rock secretly watches buff dudes
😂
I could see him taking notes and shit in the dark
@@aesir2738 he shits in the dark? yea I do that too.
I secretly watch you..
Don't let this distract you from the fact that buff dudes still haven't posted Lewis's transformation yet
Do the murph
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run.
I break it up into 20 sets of 5, 10, 15.
I am not a big crossfit fan, but this particular workout is a great full body circuit. I like to do it 1x a month to see where i stand. When i am done i feel like a machine.
Stay buff!
"When you train hard, there is no reason to train long" Jeff Cavalier
You bored?..
Great video once again, guys! Thanks so much for taking my suggestion on board. The Rock was an excellent choice :D
I thought that you actually did a workout with The Rock when I saw the thumbnail... a bit disappointed now.
Boss KingBabo The title says "the Rock's workout" not a "workout with the Rock" :D
Boss KingBabo yeah, also disappointed.
Yeah quite disappointing
:'(
Thats a cover poster of 2013s 'Pain and gain' movie but with the buff dudes edited in.
Short, sweet and strait to the point, love it.
maybe an Arnold Schwarzenegger, Frank Zane, or a Bruce lee workout.
Alejandro London I don't know if they are capable of a Bruce Lee workout. Lee did an insane amount of cardio and stretching exercises that were quite for the advanced. Plus most of the other exercises were body weight exercises which are harder to do for big, heavy guys or they were exercises from fighting sports, which may take years to learn.
bruce lee didnt even do hypertrophy or strengh straining bro
Bruce Lee got into bodybuilding originally, but found that the extra mass wasn't quite what he wanted getting up to 165. He limited his workouts to three days a week with other days focusing on his martial arts and trimmed back down to 140. He also had a heavy focus on ligament and tendon training as well as forearms since most bodybuilding routines ignored forearms.
munfitnessblog.com/bruce-lee-the-legend/
Quite the contrary. He was among the first martial artists to step into the bounds of weight training to improve his fighting performance. His standard training was 3 workouts/week all of them including dead-lifts and squats primarily. Just like the dude said above.
+Jisoo Kim
Bruce Lee was a One of a kind Guy he did over 100 Push Up every day for 3 years, He could do 50 One arm Push Ups, 50 One arm Pull Ups
Bicep salute for BEARD GAINS !! i really appreciate your hardwork , as its visible , we viewers can see the changes u dudes go under and that motivates us a lot !
PLEASE make a full-body and split for kettlebells only!!!!
Thank you for being a true inspiration to all newbies, experienced and Buff Dudes worldwide.
You guys are the reason I look more pro than guys who have been going for years. Definitely going to try the low cable row. Looking for to the cutting plan in nov. Hoping to be the chosen buff dude in training!
Think doing celebrity work outs is a great idea. Seen them before on paper but it's good to see the form done.
your videos make me feel motivated to finally reach my goal of getting buff, thanks for all your guys do. Keep up the great work!
would love to see more "advanced" things. Maybe a bit of a deep dive into working out a muscle group. awesome video! love to see more
Brutal workout! Just did it today, definitely a new favorite
Could you put the workouts in the descriptions? It just makes it easier to have a list! Thanks guys!
The Buff brothers with the Rock would make one helluva team
Just finished this routine at the gym, I skipped the Crucifix Curls (not enough machines to go around). Those curls at the end make you really feel it.
do the game of thrones mountain workout... strongman style
Bro i think they must eat 4 pizza and chicken everyday with shakes and deadlift maybe 200 kg for 60 reps. Good Comment!!!! 😁😁
Do a workout at a gay bar.
Tried this one today, can't wait for more in the rock series!
Just found your channel. Pretty helpful and funny. Thank you guys keep it up.
The amount of volume doesn't only mean it's for advance bodybuilders, he works out like that cause he probably does some kind of bro split with lower frequency cause Steroid use allows for longer protein syntesis throughout the week. You guys being quite advance when it comes to bodybuilding feel it too much, think why that might be...
I'm not judging at all, but people need to know this aint' a workout for natural lifters, that's all
Performance Fitness I'm not sure why it seems like your accusing them of steriods but as far as the volume it's a typical bro split but for them I don't think they are trying to put on anymore mass so recommending it to idiots is most likely the only reason.
No I'm not accusing them of steroid use, the other way around. The mention in more than one opportunity that the volume was high and they felt it, because The Rock is into some juice, I don't think they are. And BTW, I don't think bro splits are the way to go for natural lifters, I explain that on a video on my channel
Do like a superhero actor workout like Thor (Chris Hemsworth) or The Arrow (Stephen Amell)
David Moreno or The Flash.
Sindre Laupstad Grant Gustin slim as fuck dude
Sindre Laupstad ....really?
Henry Cavill as Superman above all
Mir D he is
ya ive been lifting consistent for 7 years very advanced and i would never recomend this many sets to anybody that isnt juicing over training is definetely a thing
Hudson lookin like Thor and Brandon lookin like X-24 lol
if you wanna train like The Rock then you gotta juice like The rock!
Chris White the rock is a natty... All Pro wrestlers are....btw WWE is real and full contact .... Should include it in Olympics.... Also earth is flat and reptiles rule our world...... One of these statements are true.... Venture a guess??
Bharat Raghavan should include in Olympic s, cause the olympics are dying
This is the best workout ebook I think on Unflexal
The pump was real I couldn’t go through the full range of motion because of it. Awesome workout!
Recently subscribed yesterday. The entertainment value alone is worth tuning into this channel. Thanks for all the pointers Buff Dudes... Or Sirs.... Or whatever lol
Would like to see y'all try out a Jeff cavalier(athleanx) workout
Amazing video guys. Definitely going to try this. Hoping for some sore back and biceps :)
Since you asked for suggestions on different workouts, I'd like to see you guys do a video like this on GVT method! If you thought this was high volume, give that a shot :)
How about a Zac Efron workout? Dude was jacked in Baywatch!
38 sets?? Jesus christ, how long was that workout?
I did everything up until the cable preacher curl and knocked it out in about 1hr10min. But may be longer if you have a gym partner
That many sets will force you to rest for about three to four days; it disrupts the workout splits.
Tried doing one of Arnold’s multiple sets routine once and Buff Dudes are right, it’s more of professional (competing bodybuilders, athletes etc.) level workout.
My favorite workout so far for these muscle groups!
Droppin that low cable row bar at the end of a set looks like it could be kinda tricky for the back
Do an athlean x workout
They actually poked fun of him in an episode 'and we don't draw on our body.." 😂😂😂
Love these additional workouts
Insane volume on biceps!
Best way to get tendinitis in your elbow.
I like this idea of doing a themed workout. please keep it up
Notification Squad !!
On Time 👍
I feel like most people have bad form when it comes to preacher curls. I was taught that your elbows should be closer to the top and your chest out (meaning shoulders not pushed forward). I could be wrong though.
been sub'd to buff dudes for 2 years now how am I just now finding out you have another channel.
I really enjoyed this workout. It would be awesome if you two could put together the Rock's workout he is using for his Black Adam role.
Great vid you guys ROCK love the gym your in on this one
Dear Buff Dudes: I've been following your channel for a few years now. You've helped me a lot starting and during my first and second year training, I've done your three 12 week programs, but I can't follow your Bulking plan or workouts because I need a challenge. So i'm following other people.... I need 5-8 sets, I need drop sets, supersets because I'm a hard gainer I NEED to really push and challenge myself in order to keep motivation and grow. I'm suggesting that you could do something for advanced lifters, doing both free weights and machine work. I still appreciate your videos but I feel that you do more entertainig and begginer stuff than anything else. You have so much knowledge that I would be really happy to see you doing something different that coud help me and other advanced lifters.
Thanks and keep it up!!
creatureofthesun1991 I'm also a hardgainer that got started on Buff Dudes. I will always appreciate them for that. I have since changed my training toward other goals, but I will always appreciate the Buff Dude's humor and never taking themselves too seriously, and the wealth of tutorials they have put out there. They got me started, and that created my gym habit. By the time i started programming for strength and athleticism, i was already hooked.
creatureofthesun1991 Buddy if u want challenge then push yourself to failure on every single set and in the rep range 4-8 for sets of 4-6 for 2 to 4 exercises and that too compound movements(except arms offcourse)..
For example,a sample back workout for u could be:
1)Weighted pull ups 4-6× failure..(on the last set,do a dropset)
Every rep shd start from a conplete dead hang!!
2)barbell rows 4-6×failure(dropset on the last set)U can try a deadstop style or do the traditional one but control the eccentric..
I would recommend alternating every other workout and mind that the deadstop version activates more muscle fibres!!
3)Rack pull or deadlift,set rep scheme same and,i would suggest for back,do all the variations of rack pulls,below thd knee,above the knee,on the knee(And u can alternate the order of the exercises such as doing first and pull ups and bb rows later)..
4)T-bar rows or dumbell rows
4-6×failure(drop set on the last set!!,u can do a deadstop style T bar row or traditional one but dont stand too upright,plse for god's sake!!
U can alternate between the deadstop and traditional version!!
So that equals about 16-24 sets..
I would suggest doing 4 sets of each exercise,i.e,16 sets per workout and train each muscle group twice a week!!And u can pyramid the weights!!
Again,occasionally challenge yourself by performing a single exercise for the entire exercise for 15-20 sets..
Choose the exercise u like the most and it shd be a heavy compound movement,for ex-my favourite exercises for back are barbell rows or t-bar rows,so for a full workout i would do 15-20 sets of either bb or tbar rows!!
Now dont do deadlifts or rack pulls since its a myth that it works the entire back,and i m sorry to say it,but its true,it does not work the lats or teres major or minor to the full extent!!
This is a straight workout but for doing supersets u will need some isolation exercises since u cant perform two compound movements back to back for the same muscle group upto complete failure(its not worth it)
So a superset workout could be
1)Rack pulls or deadlifts 3-4×failure(drop set on the last set)
2)Barbell rows superseted w/ lat pulls(choose any grip you like on the exercises)2-4 sets×failure..
3)Any form of pullover supersetted w/ pull ups(Do the pullovers first ro pre exhaust your lats)..
3-5 sets×failure
4)T-bar rows supersetted with meadows rows(Its a bit difficult but try your best to complete the meadows rows and apply rest pause technique and lighten the weight on meadows rows)..
3 sets×failure..
If u like any of this routines u can follow this and remember im not a trainer or an expert,im just an ordinary guy who performs his sets to failure and follows and loves the buff dudes!!No homo!!
And the buff dudes too train intensely but for some workouts,they go a little light on the weights,almost a deload wotkout but most of their workout routines r solid!!
U can follow scott herman, anabolic aliens,Alpha destiny or chris jones for more advanced workouts,but plse dont criticise the buff dudes,they r great!!
Stay buff!!
Do more of these
good job!!!what about rocks other days???
I've been stagnant in the gym for about a year. I literally just finished doing the back portion of this work out and puked everywhere! Murica' 🇺🇸
I'll try this workout but I'm certainly gonna modify the amount of sets and volume.
Shoulda done a Dwayne Johnson workout
What are the buff dudes cooking 😂
please add more celebrity workouts !!!
The paul rueben wrist workout next please
How about you guys try out Omar Isuf's Surfclam or Layne Norton's PHAT program? Or maybe something classical, like old-school Steve Reeves or Leroy Colbert routines? Would be interesting to see what you think of them. They should be a bit different too from your usual style.
Ayeeeee The Rock ! Great Stuff !
Would love you guys to try some Olympic lifting such as hang snatch or clean and jerk. I've got a 2 day split you could try but any would be a great watch :)
I hope you do the Black Adam workout ⚡️
Both Thor's bicep and tricep workout and this workoiut, how much rest between sets, a minute?
so curls, curls, and MORE CURLS!
You guys should do a CT Fletcher workout!!!!!!!!
Behind the neck pulldown? i thought that was deprecated
Nice video!! Big big volume on BICEPS right here... after back workout it's amazing to keep power 😅😅 I've to curl more !! 😉
Great classic gym
Was really hoping you guys hung out with the Rock. I guess you're still cool.
Please make videos on shohlder rehab.
Could you do his chest and triceps work outs and possibly also his abs and shoulders
For me, it's hard to gauge my workouts since I go when the gym opens @ 4:30 am. The people that show up are more into maintaining than lifting for improvement. The real heavy weight guys come out in the evening after work. I start with 10 min rowing to get warmed up. The reverse grip lat pull downs starting at 295# @ 6 reps, pyramiding down in 15# increments to 8, 10, 12 & 15. Seat rows at 3 X 10 @ 315#. EZ-curl barbell curls starting at 150# @ 6, dropping in 10# increments, 8, 10, 12 & 15. Then Seated Dips, 4 X 10 @ 300#. Then cable rope hammer curls, splitting the rope at the top of the movement, pyramiding up in 10# increments starting at 100# to 180#, 10 rep range. Then cable rope pull downs splitting the rope at the bottom, same weights and reps. Preacher bench single dumbbell concentration curls starting at 50# @ 8. 40# @ 10. 30# @ 12. Close grip barbell bench press pyramiding up in 50# increments. 95# @ 16, 145# @ 8, 195# @ 2. 245# @ 1. rest for a few minutes, then pyramid down but doubling the reps each time. 2 @ 245#, 4 @ 195#, 8 @ 145#, 16 @ 95#. I use to go to 295# but I hurt my shoulder after a power lifting senior competition. I'm 67 now.
ayy yo ! y no try something off ct-fletcher. Maybe the triceps gauntlets ?
Can you post the whole workout in text form plz
Subbed great content
I wanna know how y'all felt the next day?? Damn, that was a heavy load.
Great workout dudes!
So about 3 scoops of pre workout and 3 hrs in the gym, and this workout is done 💪🏻
Jonh Cena Workout would be great as well !!
I'm going to try this workout
Would you guys do a Jason Genoa workout?
Try out YT3!!! Great channel guys!
Notification squad staying buff.
do the rock's hercules workout!
This is my exact back/bicep split
Hey Buff Dudes, try the Jeff whillet or Skiip la Cour max-ot training
Please do the chest and triceps program of our litle rocky rock :D
my split is legs triceps
chest biceps
back shoulders
what ya think?
Any changes to it?
I got bored of the P P L.
Searching for something new.
Ezrocker000
Chest bi
Legs abs
Shoulders arms
Back tris
Repeat
awesome vid! keep it up! subscribed!
Are you gonna de the rest of his weekly split ?
came here for the editing skills, stay for the informations. stay buff
Hey Buff Dudes, wanna see you doing a DTP workout, created by Kris Gethin. That would be nice. (Leg day or arm day)
So much volume, sounds like he definitely cycles.
HEY DUDES! IS IT POSSIBLE YOU SHARE HENRY CAVILS WORKOUT? THANKS BUFF DUDES!
I’ll do this workout thank you guys 🥰
Buff dudes should do pod casts 👌🏻
Do a ct fletcher or terry crews workout
Do a superman one !!
Do the 1 day bicep workout
When is Lewis's transformation gonna be shown??
You should do a " the rock" workout series where you do all his workouts for each body part.
Nice routine!
so when are we gonna see you guy do competition?
Nice to see you guys reviewing other heavy hitters workouts, and not just talking about them but actually doing them!! Would you consider doing other CZcamsr's workouts next? Athlean-X maybe?