The Hercules Workout (The Dwayne “The Rock” Johnson Workout)

The Hercules Workout (The Dwayne “The Rock” Johnson Workout)

Follow this program for 4 to 6 weeks.

Add 30 minutes of cardio 3 to 5 times a week.

 

Day 1: Back

  • Pull Up – 4 sets to failure
  • One Arm Dumbbell Row – 4 sets of 12, 10, 8, 8 reps
  • Hammer Strength Two Arm Row – 4 sets of 10 reps’
  • Close Grip Pulldown – 3 sets of 12 reps
  • Seated Cable Row – 3 sets of 12 reps
  • Straight Arm Rope Pulldown – 3 sets of 12 reps
  • Face Pull – 3 sets of 12 reps
  • Heavy Dumbbell Shrug – 4 sets of 12 reps

Day 2: Chest

  • Incline Barbell Bench Press – 4 sets of 12, 10, 8, 6 reps
  • Flat Bench Dumbbell Press – 4 sets of 12 reps
  • Incline Hammer Strength Press – 4 sets of 12 reps
  • Flat Bench Dumbbell Flye – 3 sets of 12 reps
  • Cable Crossover – 3 sets of 15 reps
  • Dip – 3 sets to failure

Day 3: Legs

  • Leg Extension – 4 sets of 25 reps
  • Leg Press – 4 sets of 50 reps
  • Walking Lunge – 4 sets of 20 steps per leg
  • Hack Squat – 4 sets of 20 reps
  • Romanian Deadlift – 4 sets of 12 reps
  • Lying Leg Curl – 4 sets of 12 reps
  • Standing Calf Raise – 5 sets of 75 reps
  • Seated Calf Raise – 5 sets of 50 reps

Day 4: Shoulders

  • Hammer Strength Shoulder Press – 4 sets of 12, 10, 10, 8 reps
  • Seated Dumbbell Overhead Press – 3 sets of 10 reps
  • Standing lateral Raise – 4 sets of 12 reps
  • One Arm Cable Lateral Raise – 3 sets of 20 reps (each arm)
  • Machine Rear Delt Flye – 4 sets of 12 reps
  • Bent Over Lateral Raise – 4 sets of 10 reps

Day 5: Arms

  • Perform Biceps as a circuit, resting only after dumbbell curls
    • Preacher Curl with EZ Bar – 4 sets of 12 reps
    • Standing EZ Bar Curl – 4 sets of 12 reps
    • Dumbbell Curl – 4 sets of 12 reps
  • Perform Triceps as a circuit, resting only after dips.
    • Rope Pushdown – 4 sets of 12 reps
    • Rope Overhead Extension – 4 sets of 12 reps
    • Dip – 4 sets of 12 reps

como-conseguir-los-musculos-del-protagonista-de-hercules-dwayne-johnson-ejercicios-diarios

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