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Dwayne Johnson Chest Workout

By Chris Davis

Experience
Advanced (3+ years)
Time
110 minutes/day
Good for
Build Muscle, Gain Strength, Tone Body
Equipment
Cable, Dips Bar, Dumbbell
Statistics
Average Cardio Intensity
20%
Average Exertion
60%
Description
Source: www.popworkouts.com

The Dwayne Johnson chest workout builds The Rock’s massive upper body. Johnson detailed his workout routine for the movie Pain & Gain via Twitter and Instagram. The Rock’s trainer, George Farah, also talked about the exercises they did together. The Rock’s chest workout is illustrated below.


For Pain & Gain, Dwayne Johnson wanted to be bigger than ever. So, The Rock works his largest muscles 2x per week. The Rock combines his chest workout, with a shoulder workout plan, as part of this bi-weekly routine. There’s a lot of synergy between the chest and shoulders. Many of the exercises The Rock does for chest, also work out his shoulder muscles.

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Chest

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  • 12 reps at light weight for the first week
  • 2nd week, 10 reps at a medium weight
  • 3rd week, 8 reps at an even heavier weight
  • 4th week, 6 reps at a really heavy weight


Seated Dumbbell Shoulder Press▶
1. Seated Dumbbell Shoulder Press
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Standing Alternating Dumbbell Shoulder Press demonstrationPlay Standing Alternating Dumbbell Shoulder Press demonstration
2. Standing Alternating Dumbbell Shoulder Press
2 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
3. Dumbbell Flys
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4. Dumbbell Bench Press
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Alternating Incline Dumbbell Bench Press demonstrationPlay Alternating Incline Dumbbell Bench Press demonstration
5. Alternating Incline Dumbbell Bench Press
2 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
6. Seated Dumbbell Shoulder Press
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Front Two-Dumbbell Raise▶
7. Front Two-Dumbbell Raise
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
8. Dumbbell Lateral Raise
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Overhand-Grip Rear Lateral Raise demonstrationPlay Overhand-Grip Rear Lateral Raise demonstration
9. Overhand-Grip Rear Lateral Raise
4 sets, 8 - 12 reps, (rest 45s)
Show Alternative Exercises
Circuit
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
10A. Cable Standing Fly
4 sets, AMAP reps, (rest 45s)
Show Alternative Exercises
Chest Dips demonstrationPlay Chest Dips demonstration
10B. Chest Dips
4 sets, AMAP reps, (rest 45s)
Show Alternative Exercises

Date Created: 1/19/2020, UTC


Last Updated: 9/12/2020, UTC

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