The Rock Hercules workout - JEFIT

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The Rock Hercules workout - JEFIT

The Rock Hercules workout banner

The Rock Hercules workout

Bulking

Beginner

Machine strength

Plan Details

The The Rock Hercules workout routine by ibedanny is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Can you smell it?

Routine detail

Mon

Chest

Est. 61 min

7 exercises

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Stability Ball Cable Fly Demonstration

Stability Ball Cable Fly

3 Sets

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Low Cable Cross Over Demonstration

Low Cable Cross Over

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 12 Reps

Tue

Legs

Est. 70 min

7 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 25 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 25 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 20 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 15 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

3 Sets x 20 Reps

Wed

Abs and arms

Est. 76 min

9 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

4 Sets

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 20 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 20 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 20 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Thu

Back

Est. 69 min

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 15 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 15 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets

Fri

Shoulders

Est. 47 min

5 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 12 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 12 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Reverse Fly (Prone) Demonstration

Dumbbell Reverse Fly (Prone)

3 Sets x 15 Reps

Sat

Legs

Est. 70 min

7 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 25 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 25 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 20 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 15 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

3 Sets x 20 Reps

Sun

Rest

Est. 0 min

0 exercises

This day is empty