The Rock’s 2014 Workout: Monday – Chest

We are going to take a look at The Rock’s 2014 workout this week, courtesy of his trainer Dave Rienzi.  Now obviously this is high intensity stuff and should be considered with what we are going to call “chemical nourishment” in mind.  We start with the chest.

MONDAY/CHEST

INCLINE BENCH PRESS
4 sets of 12, 10, 8 then 6 reps.
Start your week hard. Set the bench to a 30-degree incline with a wide, overhand grip on the barbell. Extend your arms to push the bar up.

FLAT BENCH DB PRESS
4 sets of 12 reps
Now lay the bench flat. Hold two dumbbells by your chest, palms forward, then push
up. Less stable weights hit extra muscle fibres. It will hurt.

HAMMER PRESS
4 sets of 12 reps
This machine means you can max out on weight, so really load it up. Start sitting down then press your arms out straight and repeat.

FLAT BENCH DB FLY
3 sets of 12 reps
Next you’re going to work the middle of your chest. With two dumbbells held out to your sides, bring them together above your chest.

The Rock’s first tip is music.  “I use bigger headphones to cancel out all the noise,” he says. “Life is hectic andcrazy, and shutting all of that out makes it ‘you vs you’ time.” As for what keeps Johnson on track: “It’s 95% hardcore hip-hop. The other 5% is Metallica and Disturbed.” Keep your BPM up and the world out. Tomorrow, in the world of the The Rock hits the legs.  Stay tuned.