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A few years ago Dwayne Johnson walked into my office when we were doing some online Promotions for him. He and I hit it off and since have stayed in contact. DJ used to train at the same gym I did here in So Cal for a while after he had asked where he could get a workout in without being bothered for his short time when he was a permanent So Cal resident. Lets put it this way, the man train his ass off. So of course I wanted to get one of his routines and told him to send me the one he had done for Shoulders and Chest one of the days he and I were both training.

For someone who has little time to spend with everything he does, I noticed he was intense, short on time, but the workout was efficient. Brother Dwayne got it done and in typical fashion left with a smile. Gladly, later that week he emailed me the following program.

Watch the Video That We shot down at University Of Miami below. The Song was written and recorded by my good Friend and Videographer, Ryan Elmore.



Get ready to be Rock'd (no pun intended) with the Dwayne Johnson Chest and Shoulders Workout.

Exercise	Sets	Reps	Muscle Group
Dumbbell Incline Bench Press On Bench Both Arms	4	12	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	4	12	Chest
Laying On Incline Bench Dumbbell Flys Both Arms	4	15	Chest
Dumbbell Bench Press On Bench Both Arms	4	12	Chest
Dumbbell Bench Press On Bench Alternating Arms	4	12	Chest
Standing Mid Cable Flys Both Arms	3	25	Chest

Week 2

Day 1

Exercise	Sets	Reps	Muscle Group
Dumbbell Incline Bench Press On Bench Both Arms	4	10	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	4	10	Chest
Laying On Incline Bench Dumbbell Flys Both Arms	4	12	Chest
Dumbbell Bench Press On Bench Both Arms	4	10	Chest
Dumbbell Bench Press On Bench Alternating Arms	4	10	Chest
Standing Mid Cable Flys Both Arms	3	20	Chest

Week 3

Day 1

Exercise	Sets	Reps	Muscle Group
Dumbbell Incline Bench Press On Bench Both Arms	4	8	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	4	8	Chest
Laying On Incline Bench Dumbbell Flys Both Arms	4	10	Chest
Dumbbell Bench Press On Bench Both Arms	4	8	Chest
Dumbbell Bench Press On Bench Alternating Arms	4	8	Chest
Standing Mid Cable Flys Both Arms	3	15	Chest

Week 4

Day 1

Exercise	Sets	Reps	Muscle Group
Dumbbell Incline Bench Press On Bench Both Arms	4	6	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	4	6	Chest
Laying On Incline Bench Dumbbell Flys Both Arms	4	8	Chest
Dumbbell Bench Press On Bench Both Arms	4	8	Chest
Dumbbell Bench Press On Bench Alternating Arms	4	6	Chest
Standing Mid Cable Flys Both Arms	3	12	Chest

Dwayne Shoulder Workout

Exercise	Sets	Reps	Muscle Group
Seated On Bench Dumbbell Military Press Both Arms	4	15	Shoulders
Standing Dumbbell Front Raise Both Arms	4	15	Shoulders
Standing Dumbbell Side Raise Both Arms	4	15	Shoulders
Standing Dumbbell Rear Delt Raise Both Arms	4	15	Shoulders
Standing Dumbbell Side Raise Both Arms	3	20	Shoulders
Standing Barbell Shrugs	4	10	Shoulders
Standing Dumbbell Shrugs	4	15	Shoulders