Team Hercules

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RATING: 87 (FROM 10 JEFIT MEMBERS)

4 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The Team Hercules workout has been promoted by Dwayne The Rock Johnson on his Facebook, Twitter and Instagram accounts.The Rockâ€™s â€œTeam Herculesâ€ 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. Hereâ€™s The Rock workout for Hercules, based on his Facebook, Twitter and Instagram posts.

Monday
Tuesday
Wednesday
Thursday
Friday

Chest Excercise 6 exercises, 54 mins

Barbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Dumbbell One-Arm Incline Chest Press	4x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Dip	3x15 reps	rest: 60s

Back Excercise 8 exercises, 1 hr 8 mins

Pull-Up	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Dumbbell Bent-Over Row	4x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Barbell Pullover	3x15 reps	rest: 60s
Cable V-Bar Row	3x15 reps	rest: 60s
Dumbbell Shoulder Shrug	4x12 reps	rest: 60s

Legs 8 exercises, 2 hrs 7 mins

Machine Leg Extension	4x25 reps	rest: 60s
Machine Leg Press	3x50 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Hack Squat	4x20 reps	rest: 60s
Barbell Clean Deadlift	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Barbell Standing Calf Raise	5x75 reps	rest: 60s
Machine Seated Calf Raise	5x50 reps	rest: 60s

Arms 6 exercises, 57 mins

EZ Bar Preacher Curl (Close Grip)	4x12 reps	rest: 60s
Barbell Curl	4x12 reps	rest: 60s
Dumbbell Bicep Curl	4x12 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
EZ Bar Tricep Extension	4x12 reps	rest: 60s
Dip	4x12 reps	rest: 60s

Shoulders 5 exercises, 48 mins

Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	4x12 reps	rest: 60s
Barbell Military Press	4x12 reps	rest: 60s
Dumbbell Alternating Reverse Fly	3x15 reps	rest: 60s