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Dwayne Johnson Chest Workout

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 90 minutes/day
Goals

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


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Average Exertion
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60%
Average Cardio Intensity
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20%
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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Description


Day 1 - Chest

Google Sheet Workout Export
  • 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


ExerciseSetsRepsRest
1.Seated Dumbbell Shoulder Press
4 sets8-12 reps45s
2.Standing Alternating Dumbbell Shoulder Press
2 sets8-12 reps45s
3.Dumbbell Flyes
4 sets8-12 reps45s
4.Dumbbell Bench Press
4 sets8-12 reps45s
5.Alternating Incline Dumbbell Bench Press
2 sets8-12 reps45s
6.Seated Dumbbell Shoulder Press
4 sets8-12 reps45s
7.Front Two-Dumbbell Raise
4 sets8-12 reps45s
8.Dumbbell Lateral Raise
4 sets8-12 reps45s
9.Overhand-Grip Rear Lateral Raise
4 sets8-12 reps45s

Circuit #10 - 4 rounds

Rest 45s between rounds

10A.Cable Standing Fly
4 roundsAMAP reps0s
10B.Chest Dips
4 roundsAMAP reps45s

Date Created: 1/19/2020, UTC


Last Updated: 9/12/2020, UTC





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