Dwayne “the Rock” Johnson, one of Hollywood’s biggest stars, owes a lot to his training. After first conquering the World Wrestling universe, then moving into hit movie after hit movie, he’ll still say that he’s the same old Dwayne, just a little more built. And it’s all natural. After all the glitzy lights, costumes and makeup comes off, he’s still got a ripped physique.
“I am a lot of things, but at my core, I always have been and always will be a bodybuilder, ” Dwayne shares. “At least in terms of training, nutrition, and the love of being a gym rat. What’s funny is, I’ve had the privilege of playing foot- ball for great teams at the University of Miami, with great coaches and great players—Ray Lewis, for example. Then I was fortunate enough to have a career in wrestling. And of course there’s the movie career. But the one mainstay—the constant in my life—has been bodybuilding. I just love the feeling of being in the gym and transforming my body through good old-fashioned hard work and proper nutrition.”
It’s that consistent workout in the gym that has gotten him the body he has today, starting specifically with his chest. Below is an bodybuilding routine to get your chest where it needs to be:
Week 1
Exercise Sets x Reps Muscle Group
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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
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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
