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Dwayne Johnson Chest Workout
| Experience |
| Advanced (3+ years) |
| Time |
| 110 minutes/day | 1 day/week | 1 weeks |
| Good for |
| Men's Build Muscle, Men's Gain Strength, Men's Tone Body |
| Equipment |
| Cable, Dips Bar, Dumbbell |
| Description |
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. Show More |
Week 1
Chest
Scroll to top- 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
| Exercise | Sets | Reps | Rest | |
1. Seated Dumbbell Shoulder Press | 4 | 8 - 12 | 45s | |
2. Standing Alternating Dumbbell Shoulder Press  | 2 | 8 - 12 | 45s | |
3. Dumbbell Flys | 4 | 8 - 12 | 45s | |
4. Dumbbell Bench Press | 4 | 8 - 12 | 45s | |
5. Alternating Incline Dumbbell Bench Press | 2 | 8 - 12 | 45s | |
| 6. Seated Dumbbell Shoulder Press | 4 | 8 - 12 | 45s | |
7. Front Two-Dumbbell Raise | 4 | 8 - 12 | 45s | |
8. Dumbbell Lateral Raise | 4 | 8 - 12 | 45s | |
9. Overhand-Grip Rear Lateral Raise | 4 | 8 - 12 | 45s | |
| Circuit | 10A. Cable Standing Fly | 4 | AMAP | 45s |
10B. Chest Dips | 4 | AMAP | 45s | |
Date Created: 1/19/2020, UTC
Last Updated: 9/12/2020, UTC
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