Dwayne Johnson Chest Workout

By Chris Davis

	Intermediate (2-3 years)
	90 minutes/day
	Build Muscle, Tone Body, Gain Strength
	2 x Dumbbell, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Dips (Parallel) Bar Show More

Average Exertion

Average Cardio Intensity

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.

Description

Day 1 - Chest

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 sets	8-12 reps	45s
2.Standing Alternating Dumbbell Shoulder Press	2 sets	8-12 reps	45s
3.Dumbbell Flyes	4 sets	8-12 reps	45s
4.Dumbbell Bench Press	4 sets	8-12 reps	45s
5.Alternating Incline Dumbbell Bench Press	2 sets	8-12 reps	45s
6.Seated Dumbbell Shoulder Press	4 sets	8-12 reps	45s
7.Front Two-Dumbbell Raise	4 sets	8-12 reps	45s
8.Dumbbell Lateral Raise	4 sets	8-12 reps	45s
9.Overhand-Grip Rear Lateral Raise	4 sets	8-12 reps	45s
Circuit #10 - 4 rounds Rest 45s between rounds
10A.Cable Standing Fly	4 rounds	AMAP reps	0s
10B.Chest Dips	4 rounds	AMAP reps	45s

Date Created: 1/19/2020, UTC

Last Updated: 9/12/2020, UTC

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