# @therock on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/CLham53FFkg
- **Gondola URL:** https://gondola.cc/posts/11636752-therock-instagram
- **Posted:** 2021-02-20T17:39:25.000+00:00
- **Account Owner:** Dwayne Johnson (@TheRock) — https://gondola.cc/TheRock

## Caption

Friday night #BlackAdamTraining ⚡️

2nd workout of the day (first workout is morning cardio on an empty stomach) 

- Chest/triceps split. 

Chest.
3 giant sets - 4 exercises per set working all angles of the chest. 
Fly movement 
Chest press 
Incline press 
Finish with body weight dips til failure. 

Keep the rest at a minimum, just enough to recover. 

Triceps. 
Same protocol as chest. 
3 giant sets. 4 different movements that engage all heads of the tricep. 

Push yourself to the limit but be smart with the weight. No ego training. 

The work is very hard but it’s why we play the game. Plus, if it comes easy - it’s boring. 

More to come and finish your week strong 💪🏾💪🏾

#BlackAdamTraining⚡️ 
#RaiseTheBar 
#HawaiianWreckingCrew 🌺🌙
🔹training program by daverienzi🔹

## Stats

- **Views:** 0
- **Likes:** 1,200,398
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- **Comments:** 8,799

## Tags

hawaiianwreckingcrew, raisethebar, blackadamtraining

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