The Rock’s Workout Routine for Monday
Chest & Shoulders
- 1 hour Cardio on Treadmill: 5 min warm up / 50 min steady pace / 5 min cool-down
- 1.5 hours Weightlifting
| Exercise | Sets | Reps | Rest | Notes |
| Dumbbell Incline press | 4 | Pyramid | 45 secs | Both Arms |
| Dumbbell Incline press | 2 | Pyramid | 45 secs | Alternating |
| Chest Fly with Dumbbells | 4 | Pyramid | 45 secs | Flat Bench |
| Dumbbell Bench press | 4 | Pyramid | 45 secs | Both Arms |
| Dumbbell Bench press | 2 | Pyramid | 45 secs | Alternating |
| Seated Overhead Press | 4 | Pyramid | 45 secs | Dumbbells |
| Dumbbell Front Raises | 4 | Pyramid | 45 secs | |
| Dumbbell Side Raises | 4 | Pyramid | 45 secs | |
| Bent-Over Lateral Raises | 4 | Pyramid | 45 secs | |
| Cable Flys | 4 | Failure | 00 secs | Superset |
| Dips Until Failure | 4 | Failure | 45 secs | Superset |