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The Team Hercules workout has been promoted by Dwayne The Rock Johnson on his Facebook, Twitter and Instagram accounts.The Rock’s “Team Hercules†workout is based on his Instagram posts from June 11 to July 3.The Rock uses heavy lifts, pyramids & supersets, plus key finishing movements to create this muscle building workout. He also does early morning cardio at a steady pace for 50 minutes to burn fat. The Team Hercules workout focuses on one muscle group per day.
The Team Hercules Fitness routine is a 6-day per week routine that hits the legs twice. This is because The Rock imagines Hercules would have big legs. Here’s The Rock workout for Hercules, based on his Facebook, Twitter and Instagram posts.
Barbell Incline Bench Press
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4x12 reps |
rest: 60s
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Dumbbell Bench Press
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4x12 reps |
rest: 60s
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Dumbbell One Arm Incline Chest Press
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4x12 reps |
rest: 60s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Cable Cross Over
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3x15 reps |
rest: 60s
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Dip
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3x15 reps |
rest: 60s
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Pull Ups
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4x12 reps |
rest: 60s
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Dumbbell One Arm Row
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4x12 reps |
rest: 60s
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Dumbbell Bent Over Row
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4x10 reps |
rest: 60s
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Close Grip Front Lat Pulldown
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Cable V Bar Standing Row
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3x15 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x12 reps |
rest: 60s
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Leg Extensions
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4x25 reps |
rest: 60s
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Leg Press
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4x15 reps |
rest: 60s
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Dumbbell Lunges
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3x8 reps |
rest: 60s
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Hack Squat
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4x20 reps |
rest: 60s
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Barbell Clean Deadlift
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4x12 reps |
rest: 60s
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Lying Leg Curls
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4x12 reps |
rest: 60s
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Barbell Standing Calf Raise
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5x15 reps |
rest: 60s
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Seated Calf Raise
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5x15 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x12 reps |
rest: 60s
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Dumbbell Front Raise
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4x12 reps |
rest: 60s
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Dumbbell One Arm Side Lateral Raise
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4x12 reps |
rest: 60s
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Barbell Standing Military Press
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4x12 reps |
rest: 60s
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Barbell Close Grip Preacher Curl
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4x12 reps |
rest: 60s
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Barbell Curl
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4x12 reps |
rest: 60s
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Dumbbell Bicep Curl
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4x12 reps |
rest: 60s
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Cable Triceps Pushdown
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4x12 reps |
rest: 60s
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EZ Bar Triceps Extension
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4x12 reps |
rest: 60s
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Dip
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4x12 reps |
rest: 60s
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