Dwayne "The Rock" Johnson has not only become known in recent decades as a successful wrestler and Hollywood actor, but also as a vigorous icon of fitness sports. So it's not surprising that many athletes are emulating the all-rounder born in the state of California and would like to call such a body their own. To get you closer to this dream at least one step or the other, in this article we would like to unravel one of Dwayne's training secrets "The Rock" Johnson, or rather the wrestler's chest workout.

Focus on the basics

The skirt training of The Rock is primarily based on dumbbell exercises, which provides the invaluable advantage of being trained in intermuscular coordination, which helps your muscles work better under stress. In addition, the use of dumbbells implies that muscular imbalances and weaknesses can be detected and resolved much earlier, as they can not be easily compensated, as with barbell training, and often go undetected. Furthermore, the training concept consists of four phases, each lasting one week. As part of these phases, the number of repetitions per exercise decreases, as it were, the training weight is increased. Thus, in the end, within one period, the coverage of the entire repetitive latitude of the classic hypertrophic area is guaranteed, thus guaranteeing versatile stimulation. In any case, it is important that you also think about choosing the training weight in such a way that you can achieve the corresponding repetition number with the help of a clean technique. week 1 Dumbbell press with dumbbells - 4 sets of 12 Wdh Dumbbell presses with dumbbells (alternating) - 4 sets of 12 Wdh Flying on the incline with dumbbells - 4 sets of 12 Wdh Flat bench presses with dumbbells - 4 sets of 12 Wdh Flat bench presses with dumbbells (alternating) - 4 Sets of 12 Wdh Flying while standing on the cable - 3 sets of 25 Wdh Week 2 Dumbbell press with dumbbells - 4 sets of 10 Wdh Dumbbell presses with dumbbells (alternating) - 4 sets of 10 Wdh Flying on the incline with dumbbells - 4 sets of 12 Wdh Flat bench presses with dumbbells - 4 sets of 10 Wdh Flat bench press with dumbbells (alternating) - 4 Sets of 10 Wdh Flying while standing on the cable - 3 sets of 20 Wdh Week 3 Dumbbell presses with dumbbells - 4 sets of 8 Wdh Dumbbell presses with dumbbells (alternating) - 4 sets of 8 Wdh Flying on the incline with dumbbells - 4 sets of 10 Wdh Flat bench presses with dumbbells - 4 sets of 8 Wdh Flat bench presses with dumbbells (alternating) - 4 Sets of 8 Wdh Flying while standing on the cable - 3 sets of 15 Wdh Week 4 Dumbbell press with dumbbells - 4 sets of 6 Wdh Dumbbell presses with dumbbells (alternating) - 4 sets of 6 Wdh Flying on the incline with dumbbells - 4 sets of 8 Wdh Flat bench presses with dumbbells - 4 sets of 8 Wdh Flat bench presses with dumbbells (alternating) - 4 Sets of 6 Wdh Flying while standing on the cable - 3 sets of 12 Wdh

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Conclusion

So if you want to give your chest a new impetus to grow, you should definitely try the wrestler's training approach. As long as you consistently perform this for at least three months, you will also be able to record the corresponding successes.

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