The Rock's Chest Routine

Ox 51

Ox 51

Musclechemistry Guru
Dwayne "The ROCK" Johnson Chest Routine
Train just like "The ROCK" with this 4-week chest routine
<O:p
Week 1
<O:pExercise Sets x Reps
<O:pDumbbell Incline Bench Press On Bench Both Arms 4 x 12
<O:pDumbbell Incline Bench Press On Bench Alternating Arms 4 x 12
<O:pLaying On Incline Bench Dumbbell Flys Both Arms 4 x 15
<O:pDumbbell Bench Press On Bench Both Arms 4 x 12
Dumbbell Bench Press On Bench Alternating Arms 4 x 12
<O:pStanding Mid Cable Flys Both Arms 3 x 25
</O:p
Week 2
</O:pExercise Sets x Reps
<O:pDumbbell Incline Bench Press On Bench Both Arms 4 x 10
<O:pDumbbell Incline Bench Press On Bench Alternating Arms 4 x 10
<O:pLaying On Incline Bench Dumbbell Flys Both Arms 4 x 12
<O:pDumbbell Bench Press On Bench Both Arms 4 x 10
<O:pDumbbell Bench Press On Bench Alternating Arms 4 x 10
<O:pStanding Mid Cable Flys Both Arms 3 x 20

Week 3
Exercise Sets x Reps <O:p
Dumbbell Incline Bench Press On Bench Both Arms 4 x 8 <O:p
Dumbbell Incline Bench Press On Bench Alternating Arms 4 x 8 <O:p
Laying On Incline Bench Dumbbell Flys Both Arms 4 x 10 <O:p
Dumbbell Bench Press On Bench Both Arms 4 x 8 <O:p
Dumbbell Bench Press On Bench Alternating Arms 4 x 8 <O:p
Standing Mid Cable Flys Both Arms 3 x 15 <O:p
<O:p
Week 4<O:p
Exercise Sets x Reps <O:p
Dumbbell Incline Bench Press On Bench Both Arms 4 x 6 <O:p
Dumbbell Incline Bench Press On Bench Alternating Arms 4 x 6 <O:p
Laying On Incline Bench Dumbbell Flys Both Arms 4 x 8 <O:p
Dumbbell Bench Press On Bench Both Arms 4 x 8 <O:p
Dumbbell Bench Press On Bench Alternating Arms 4 x 6 <O:p
Standing Mid Cable Flys Both Arms 3 x 12
 
so thats what i gotta do, huh?
<object style="height: 390px; width: 640px"><param name="movie" value="http://www.youtube.com/v/Mr8glaM4ruM?version=3"><param name="allowFullScreen" value="true"><param name="allowScriptAccess" value="always"><embed src="http://www.youtube.com/v/Mr8glaM4ruM?version=3" type="application/x-shockwave-flash" allowfullscreen="true" allowScriptAccess="always" width="640" height="390"></object>
 
I figure the harder I go and the more sets I do I should yield better results so I do alot of sets too
 
I only do around 14-18 sets and I'm cashed, but my chest is weak and small so it doesn't take much to gas me
 
big n wv said:
That's how I've been recently, I tried doing more sets today, but I just feel like I'm losing form as my muscles are tired
Click to expand...

Right, and it's better to quit than to keep going with bad form. That's when you triple your chance of injury.
 
Ox 51 said:
Right, and it's better to quit than to keep going with bad form. That's when you triple your chance of injury.
Click to expand...

Yea, when I start losing form with free weights, I'll jump on a machine for some burnout sets just to really finish things up.
 
You must log in or register to reply here.

Similar threads

Muscle Insider
The Best Chest Exercises for Building Muscle, Plus 4 Full Workouts
Replies
0
Views
84
Muscle Insider
Muscle Insider
Muscle Insider
The 11 Best Triceps Exercises and Workouts, Recommended by a CPT
Replies
0
Views
99
Muscle Insider
Muscle Insider
Muscle Insider
Train Chest Like Bodybuilding Legends Branch Warren and Johnnie Jackson
Replies
0
Views
75
Muscle Insider
Muscle Insider
Muscle Insider
From Best to Worst, Jeff Nippard Ranks Chest Exercises for Hypertrophy
Replies
0
Views
65
Muscle Insider
Muscle Insider
Muscle Insider
Best Dumbbell Exercises for Muscle Gain, Plus 3 Workouts
Replies
0
Views
88
Muscle Insider
Muscle Insider
Back
Top