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Team Hercules
General
Advanced
Machine strength
Plan Details
The Team Hercules routine by mrpatdaddy is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
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.
Routine detail
Mon
Chest Excercise
Est. 55 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Incline Chest Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Tue
Back Excercise
Est. 69 min
8 exercises
Pull-Up
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 15 Reps
Cable V-Bar Row
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Wed
Legs
Est. 127 min
8 exercises
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
3 Sets x 50 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Hack Squat
4 Sets x 20 Reps
Barbell Clean Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 75 Reps
Machine Seated Calf Raise
5 Sets x 50 Reps
Thu
Arms
Est. 57 min
6 exercises
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Fri
Shoulders
Est. 48 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Alternating Reverse Fly
3 Sets x 15 Reps
