Can you handle the rock’s chest workout



Can You Handle The Rock’s Chest Workout?

01

Incline barbell bench press

Sets:4 Reps:12, 10, 8, 6 Rest:60 secs

Lie back on a bench set to an incline angle and lift a barbell to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.

02

Dumbbell bench press

Sets:4 Reps:12 Rest:60 secs

Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Push up until your arms are straight, then lower under control.

03

Seated dumbbell shoulder press

Sets:4 Reps:12 Rest:60 secs

Sit on the bench holding two dumbbells at shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.

04

Flat dumbbell flye

Sets:3 Reps:12 Rest:60 secs

Lie down on a flat bench holding two dumbbells at your shoulders with your palms facing inwards. Press the dumbbells up until your arms are almost fully extended. This is your starting position. From here, with a slight bend in your arms, arc the weights down to your sides until you feel a stretch across your chest. Squeeze your pecs to return the weights to the start position by reversing the movement.

Superset with the dips

05

Cable crossover

Sets:3 Reps:15 Rest:None

Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. Return to the start position under control

06

Dips

Sets:3 Reps:To failure Rest:60 secs

Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out.






Video: The Rock's Ultimate Workout

Can You Handle The Rock’s Chest Workout
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Date: 10.12.2018, 17:32 / Views: 61273