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Dwayne Johnson Chest Workout

By Chris Davis

Experience

Advanced (3+ years)

Days per week

1 day

Time

110 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
Tone Body (Male)
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, a

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Equipment

Cable, Dips Bar, Dumbbell

Average Exertion

60%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

110 minutes

Genders

Male

Days per week

1 day

Goals

Build Muscle (Male)
Gain Strength (Male)
Tone Body (Male)
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, a

Show More

Equipment

Cable, Dips Bar, Dumbbell

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Week 1


  • 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


ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets8 - 12 reps45s
2. Standing Alternating Dumbbell Shoulder Press
Standing Alternating Dumbbell Shoulder Press
2 sets8 - 12 reps45s
3. Dumbbell Flys
Dumbbell Flys
4 sets8 - 12 reps45s
4. Dumbbell Bench Press
Dumbbell Bench Press
4 sets8 - 12 reps45s
5. Alternating Incline Dumbbell Bench Press2 sets8 - 12 reps45s
6. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets8 - 12 reps45s
7. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
4 sets8 - 12 reps45s
8. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets8 - 12 reps45s
9. Overhand-Grip Rear Lateral Raise4 sets8 - 12 reps45s
10A. Cable Standing Fly
Cable Standing Fly
4 setsAMAP reps45s
10B. Chest Dips
Chest Dips
4 setsAMAP reps45s

Date Created: 1/19/20, 4:25 AM


Last Updated: 9/12/20, 9:38 PM

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