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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
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Stability Ball Cable Fly
3 Sets
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Low Cable Cross Over
4 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Tue
Legs
Est. 70 min
7 exercises
Machine Leg Press
4 Sets x 25 Reps
Dumbbell Walking Lunge
4 Sets x 25 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Smith Machine Reverse Calf Raise
3 Sets
Machine Hip Abduction
3 Sets x 15 Reps
Smith Machine Split Squat
3 Sets x 20 Reps
Wed
Abs and arms
Est. 76 min
9 exercises
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
3 Sets
Hanging Leg Raise
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Thu
Back
Est. 69 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Pull-Up
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Machine Inverted Row
3 Sets
Fri
Shoulders
Est. 47 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 15 Reps
Sat
Legs
Est. 70 min
7 exercises
Machine Leg Press
4 Sets x 25 Reps
Dumbbell Walking Lunge
4 Sets x 25 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Smith Machine Reverse Calf Raise
3 Sets
Machine Hip Abduction
3 Sets x 15 Reps
Smith Machine Split Squat
3 Sets x 20 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
