Dwayne "The ROCK" Johnson Chest Routine

Dwayne "The ROCK" Johnson Chest Routine

Week 1

Exercise Sets x Reps Muscle Group
Dumbbell Incline Bench Press On Bench Both Arms 4 x 12 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 4 x 12 Chest
Laying On Incline Bench Dumbbell Flys Both Arms 4 x 15 Chest
Dumbbell Bench Press On Bench Both Arms 4 x 12 Chest
Dumbbell Bench Press On Bench Alternating Arms 4 x 12 Chest
Standing Mid Cable Flys Both Arms 3 x 25 Chest

Week 2

Exercise Sets x Reps Muscle Group
Dumbbell Incline Bench Press On Bench Both Arms 4 x 10 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 4 x 10 Chest
Laying On Incline Bench Dumbbell Flys Both Arms 4 x 12 Chest
Dumbbell Bench Press On Bench Both Arms 4 x 10 Chest
Dumbbell Bench Press On Bench Alternating Arms 4 x 10 Chest
Standing Mid Cable Flys Both Arms 3 x 20 Chest

Week 3

Exercise Sets x Reps Muscle Group
Dumbbell Incline Bench Press On Bench Both Arms 4 x 8 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 4 x 8 Chest
Laying On Incline Bench Dumbbell Flys Both Arms 4 x 10 Chest
Dumbbell Bench Press On Bench Both Arms 4 x 8 Chest
Dumbbell Bench Press On Bench Alternating Arms 4 x 8 Chest
Standing Mid Cable Flys Both Arms 3 x 15 Chest

Week 4

Exercise Sets x Reps Muscle Group
Dumbbell Incline Bench Press On Bench Both Arms 4 x 6 Chest
Dumbbell Incline Bench Press On Bench Alternating Arms 4 x 6 Chest
Laying On Incline Bench Dumbbell Flys Both Arms 4 x 8 Chest
Dumbbell Bench Press On Bench Both Arms 4 x 8 Chest
Dumbbell Bench Press On Bench Alternating Arms 4 x 6 Chest
Standing Mid Cable Flys Both Arms 3 x 12 Chest
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