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‘The Rock’ Posts Secret Team Hercules Chest Workout

With this rountine, Dwayne Johnson says: "Goodbye bird chest...Hello gorilla pecs."

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Dwayne Johnson Using Cable Machine
Per Bernal
Dwayne Johnson Using Cable Machine
Per Bernal

The Rock posted the second workout in his series of workouts and diet tips (the first was his back workout) that make up part of his Team Hercules training program, which outlines what The Rock followed before and during the shooting of Hercules. Check out the chest workout below, which was accompanied by this message:

“Goodbye bird chest…Hello gorilla pecs. Go hard and heavy with your compound pressing movements. Squeeze on the fly movements. Send me your progress. #Chest #FOCUS #KeepItDirty #TeamHercules”

The Rock wants you to keep him up to speed by posting photos and videos to #teamhercules. Here is the chest workout:

Routine

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Chest Workout

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
12, 10, 8, 6
Rest
--
Perform on inclined bench if possible.
Exercise 4 of 5

Cable Crossover

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
15
Rest
--
Superset with dips to failure.
Exercise 5 of 5

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
4
Reps
12
Rest
--
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