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Hercules
Bulking
Advanced
Machine strength
Plan Details
The Hercules routine by juhana.karhula is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Modified Dwayne Johnson routine for the movie Hercules.
Routine detail
Day 1
Chest
Est. 56 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dip
3 Sets x 25 Reps
Day 2
Legs
Est. 97 min
6 exercises
Machine Leg Extension
4 Sets x 25 Reps
Machine Leg Press
4 Sets x 50 Reps
Dumbbell Lunge
4 Sets x 40 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 50 Reps
Day 3
Back
Est. 78 min
8 exercises
Machine Assisted Pull-Up
4 Sets x 50 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Machine Vertical Row (Close Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Rope High Row
3 Sets x 15 Reps
Rope pullover
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Day 4
Arms
Est. 49 min
6 exercises
Barbell Preacher Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Day 5
Shoulders
Est. 47 min
5 exercises
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
