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Dwayne Johnson Chest Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
74 minutes/day
Good for
Build Muscle, Tone Body, Gain Strength
Equipment
2 x Dumbbell, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Dips (Parallel) Bar
Statistics
Average Cardio Intensity
20%
Average Exertion
60%
Description


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)
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

2. Standing Alternating Dumbbell Shoulder Press
2 sets, 8-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Flyes▶
3. Dumbbell Flyes
4 sets, 8-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Bench Press▶
4. Dumbbell Bench Press
4 sets, 8-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Alternating Incline Dumbbell Bench Press▶
5. Alternating Incline Dumbbell Bench Press
2 sets, 8-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Seated Dumbbell Shoulder Press▶
6. Seated Dumbbell Shoulder Press
4 sets, 8-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

7. Front Two-Dumbbell Raise
4 sets, 8-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Dumbbell Lateral Raise▶
8. Dumbbell Lateral Raise
4 sets, 8-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Overhand-Grip Rear Lateral Raise▶
9. Overhand-Grip Rear Lateral Raise
4 sets, 8-12 reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Cable Standing Fly▶
10. Cable Standing Fly
4 sets, AMAP reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Chest Dips▶
10. Chest Dips
4 sets, AMAP reps, (rest 45s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Tue Oct 19 2021 00:50:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 00:50:01 GMT+0000 (Coordinated Universal Time)

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