Free personalized workout plan
|Advanced (3+ years)|
|110 minutes/day | 1 day/week | 1 weeks|
|Men's Build Muscle, Men's Gain Strength, Men's Tone Body|
|Cable, Dips Bar, Dumbbell|
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.
|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|
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