2/11/15 Workout - Chest and Triceps (25 minutes)

AM Workout (weight/reps)

Bench Press
135/10, 185/5, 225/6,
245/4, 250/3

Close Grip Bench Press 
135/10, 155/6


One Arm Pressdowns
40/20, 40/20

Cable Kickbacks
40/10

Cable Overhead Tricep Extensions
30/10, 30/10

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12/29/14 Workout - Chest and Triceps (26 sets)

AM Workout (weight/reps)

Close Grip Bench Press

45/20, 135/5, 155/5, 175/5,
205/3, 225/3, 230/2

Hammer Strength Incline Press

20/20, 40/20, 60/15, 
80/8, 100/6, 120/5

Cybex High Chest Flyes

30/20, 30/20, 40/10, 50/10

One Arm Low Cable Flyes

10/10, 10/10

Cybex Chest Press

50/30, 40/20, 30/20

Tricep Pressdowns

80/30

One Arm Tricep Pressdowns

30/15, 30/12, 20/15

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Workout 11/13/14 - Arm Day (23 sets)

AM Workout (weight/reps)

Cable Rows

60/20, 60/20

Reverse Grip Pulldowns

75/20

Pressdowns

40/20, 50/20, 65/20, 80/20

One Arm Pressdowns

40/20, 30/20

One Arm Overhead Extensions
 20/20, 30/10

Tricep Kickbacks
 30/8, 20/15

Incline Curls
 10/20, 15/10

Standing Dumbbell Curls
 10/10, 15/7

Dumbbell Hammer Curls
 20/10, 25/7
 Cybex Preacher Curls
 30/20, 40/15, 50/10, 30/12

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— MusclePharm® (@MusclePharm) October 8, 2014

11/3/14 Workout - Chest an Triceps Day (19 sets)

AM Workout (weight/reps)

Cybex Flyes
10/20, 20/20, 30/20, 40/20, 50/20


Hammer Strength Chest Press
30/20, 50/20, 70/15

Low Cable Flyes
40/10, 40/10

High Cable Flyes
40/20, 40/20

Hammer Strength Incline Press
40/20, 80/8, 100/8,
120/8, 140/3, 160/3

One Arm Tricep Pressdowns
30/35

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10/2/14 Workout - Arm Day (22 sets)

AM Workout (weight/reps)

Superset

Bent-Over Rows: 95/20, 95/20, 95/20
Tricep Pressdowns: 40/20, 40/20, 40/20

Superset

Overhead Rope Extensions: 50/20, 50/14
Rope Curls: 40/20, 40/20

Superset

Cybex Tricep: 40/20, 40/20, 40/20, 50/20
Cybex Preacher: 40/20, 40/14, 40/20, 40/14

Hammer Curls

20/10, 25/4, 30/4, 15/14

PM Workout

Weighted Vest Walk (20 & 40 lbs)
 38 minutes

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— Dwayne Johnson (@TheRock) June 20, 2014

#MusclePharm Workout of the Day! BUILD YOUR ARMS by @Schwarzenegger! Powered by #IronCre3 pic.twitter.com/6Dti6UQMeH
— MusclePharm® (@MusclePharm) October 8, 2014

9/29/14 Workout - Chest Day (14 sets)

AM Workout (weight/reps)

Seated Leg Press
150/40

Cybex Rear Delt
30/30

Cybex Flyes

50/20, 150/8, 50/20, 150/8 

Hammer Strength Incline Press
80/8, 80/8 

Low Cable Flyes
60/10, 40/6

Hammer Strength Overhead Press
70/20

Hammer Strength Chest Press
70/20

Cybex Tricep Extensions
50/25, 60/20

PM Workout

Walk

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9/26/14 Workout - Arm Day (21 sets)

AM Workout (weight/reps)

Superset

Pressdowns: 30/20, 40/20, 40/20
Bent-Over Pressdowns: 110/10, 65/20, 50/20

Cybex Tricep Extensions

30/20, 30/20

Cybex Preacher Curls

30/20, 40/20, 40/11, 30/20, 30/13
20/20, 50/6, 40/10, 30/10, 30/20

Dumbbell Hammer Curls

15/20, 15/20

Dumbbell Hammer Curls

15/20, 15/20

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— Dwayne Johnson (@TheRock) June 20, 2014

9/23/14 Workout (19 sets) - Chest Focus with Legs, Back, Triceps

AM Workout (weight/reps)

Seated Leg Press
150/20, 210/20

Superset
Cable Rows: 105/20, 105/17
Pulldowns: 60/20, 60/15

Cybex Flyes

70/20, 80/20, 60/10, 50/20, 40/20 
40/11, 30/20, 40/11, 40/11, 40/10

Hammer Strength Incline Press
70/20

Hammer Strength Chest Press
90/20

Cybex Tricep Extensions
50/20

PM Workout

Walk
45 minutes

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— Dwayne Johnson (@TheRock) June 11, 2014

9/18/14 Workout - Arm Day (20 sets)

AM Workout (weight/reps)

Cybex Tricep Extensions

20/30, 30/20, 40/20, 50/20, 60/20

Cybex Preacher Curls

40/20, 40/20, 40/20, 40/20
40/14, 30/12, 20/20, 20/20

Superset

Rope Cable Curls 40 lbs: 3x20
Tricep Pressdowns 80 lbs: 3x20

Bent-Over Tricep Pressdowns

125/10

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Let's roll.. My back workout. Hit it hard, heavy & use good form. Send me your progress! #FOCUS #B2A #TeamHercules pic.twitter.com/Gb9IrP0T06
— Dwayne Johnson (@TheRock) June 11, 2014

Our training is key, but diet is crucial. My diet for 6 months shooting #HERCULESMovie #TeamHercules #FOCUS pic.twitter.com/L1A357rGt1
— Dwayne Johnson (@TheRock) July 13, 2014

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— Dwayne Johnson (@TheRock) June 20, 2014

9/15/14 Workout - Chest and Triceps

AM Workout (weight/reps)

Hammer Strength Incline Chest Press
50/30, 70/20, 90/12, 110/10

Cybex Flyes
60/15, 110/10, 110/4, 90/8

Hammer Strength Chest Press (weight/reps)

90/15, 90/15, 150/6
170/3, 200/3

Strength Band Bent-Over Pressdowns
3x30

Strength Band Pressdowns
3x30

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Let's roll.. My back workout. Hit it hard, heavy & use good form. Send me your progress! #FOCUS #B2A #TeamHercules pic.twitter.com/Gb9IrP0T06
— Dwayne Johnson (@TheRock) June 11, 2014