For those of you who don't know, Dwayne "The Rock" Johnson is an American actor who is known for being an Actor/Producer who is a retired professional wrestler, a former American football, and for being a Canadian football player. He was born on May 2, 1972 (around 48 years old as of 2020) in Hayward CA. He is 6 feet 5 inches and weighs around 260 lbs.
The Rock Does Eleven Chest/Upper body Exercises.
Dumbbell Incline Press
His first exercise is the Dumbbell Incline press with both of his arms. He does 4 sets in a Pyramid style (he starts light, goes heavy, then goes back down to the light weight by the end.) He rests around 45 seconds in between each of the sets. He uses Dumbbells for this exercise, however it can be done with machines, although it does work your body slightly differently.
Dumbbell Incline Press 2
His second exercise is the Dumbbell Incline press. He alternates his arms on this exercise. He does 2 sets in a Pyramid style (he starts light, goes heavy, then goes back down to the light weight by the end.) He rests around 45 seconds in between each of the sets. He uses Dumbbells for this exercise, however it can be done with machines, although it does work your body slightly differently.
Chest Fly
His third exercise is the flat bench Chest Fly. He does 4 sets in a Pyramid pattern (as explained above). He takes, on average, around 45 seconds in between each of the sets. He uses Dumbbells for this exercise, however it can be done with machines, although it does work your body slightly differently.
Dumbbell Bench Press
His fourth exercise is the Dumbbell Bench Press with both of his arms. He does 4 sets in a pyramid style. He then allows himself 45 seconds rest in between each set. This can be done with machines also.
Dumbbell Bench Press
His fifth exercise is the Dumbbell Bench Press. The difference between this set and the one above is he alternates his arms for each sets. He does 2 sets in a pyramid style. He then allows himself 45 seconds rest in between each set. This can be done with machines also.
Seated Over-Head Press
His sixth exercise is the Seated Over-Head Press. He does 4 sets. He uses the Pyramid style for his weights. He, unlike most people, uses Dumbbells for this exercise instead of the machines.
Dumbbell Front Raises
His seventh exercise is the Dumbbell Front Raises. He does 4 sets. He uses the Pyramid style for his weights. He uses Dumbbells for this exercise, however it can be done with machines, although it does work your body slightly differently.
Dumbbell Side Raises
His eighth exercise is called Dumbbell Side Raises. He does 4 sets. He uses the Pyramid style for his weights. He uses Dumbbells for this exercise, however it can be done with machines, although it does work your body slightly differently.
Bent-Over Lateral Raises
His ninth exercise is called Bent-Over Lateral Raises. He does 4 sets. He uses the Pyramid style for his weights. He uses Dumbbells for this exercise, however it can be done with machines, although it does work your body slightly differently.
Cable Fly's
His tenth exercise is called Cable Fly's. He does 4 sets, like on all the other ones, but he does something different on this set. He goes until failure with his reps with absolutely no rest in between Reps. He actually Supersets this with the next exercise listed below (Supersets means he alternates the sets).
Dips Until Failure
His eleventh and final exercise is called Dips Until Failure. He does 4 sets like on all of them but goes until failure for the reps. He, unlike the Cable Fly's, takes a 45 second break in between each set. And, as I said above, he Supersets this with the exercise listed above.
Other
The Rock states that he will spice up his workout with a "Pyramid Routine". This means he starts with high reps and low weight, but every week he goes up in weight and down in reps. During this, you must make sure to have good form as to not injure yourself and so you don't create bad habits.
An example would be:
1st week: 15 reps, 45 lbs bench press
2nd week: 12 reps, 90 lbs bench press
3rd week: 10 reps, 135 bench press
4th week: 8 reps, 155 bench press
5th week: 6 reps, 185 bench press
6th week: 4 reps, 225 bench press
7th week: 2 reps, 245 bench press
8th week: 1 reps, 275 bench press (optional, I just put this here for powerlifters)
If you plan on copying his workout and doing it for yourself, I don't blame you. It is an amazing workout plan and he has huge muscles that show that it works. However, if you plan on following his workout, you need to maintain a good diet.
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