Dwayne Johnson Hercules Workout routine

Dwayne JohnsonDwayne Johnson Shared The Team Hercules Workout for his upcoming movie Hercules: The Thracian Wars. The Rock posted his Chest, Back, Shoulders, Arms, Legs and calves Workout on his Facebook, Twitter and Instagram accounts. Workout shows that Dwayne The Rock Johnson took his physique to the next level. "I trained and worked harder than ever for 8 months for this role. Lived alone and locked myself away like a monk in Budapest for over 6 months while filming. Goal was to completely transform into this character. Disappear in the role," says The Rock. Let us Look at Dwayne Johnson's Full Workout Plan for Hercules.

"When you're playing a character like the son of Zeus, you only get one shot."

 Chest Exercise

  • Incline Barbell Bench Press: 4 Sets x 12,10,8,6 reps
  • Flat Bench Dumbbell Press: 4 Sets x 12 reps
  • Incline Hammer Strength Press(Alternating Arms Start with Arms extended): 4 Sets x 12 reps
  • Flat Bench DB Fly: 3 sets x 12 reps
  • Cable  Crossover Super-set with Dips (Dips to Failure): 3 sets x 15 reps

Dwayne Johnson Hercules Chest Workout routine

Legs and Calves Exercises
  • Leg Extensions: 4 sets x 25 reps
  • Leg Press Super-set with Weighted Walking Lunges: 4 sets x 50 reps (Leg Press) 40 steps for Lunges 
  • Hack Squat Machine: 4 sets x 20 reps
  • Romanian Dead-lifts: 4 sets x 12 reps
  • Lying Leg Curls: 4 sets x 12 reps
  • Standing Calf Raises: 5 sets x 75 reps
  • Seated Calf Raises: 5 sets x 50 reps

 Check out: Sylvester Stallone Fitness Secret

Dwayne Johnson Hercules Legs Workout routine

 Arms Exercise

  • Preacher Curl with EZ Curl Bar: 4 sets x 12 reps each
  • Standing Barbell Curl W/ EZ Bar: 4 sets x 12 reps each
  • Dumbbell Curl: 4 sets x 12 reps each 
  • Exercises Rope Push-down: 4 sets x 12 reps each
  • Rope Overhead Triceps Extensions: 4 sets x 12 reps each
  • Triceps Dips to Failure 
Dwayne Johnson Hercules Arms Workout routine

Back Exercise
  • Pull-ups: 4  sets x failure
  • One Arm Dumbbell Row: 4 sets x 12,10,8,8 reps
  • Hammer Strength Two Arm Row: 4 sets x 10 reps
  • Close Grip Pull-down: 3 sets x 12 reps
  • Cable Row: 3 sets x 12 reps with Double Drop Set One on Every Set
  • Rope Pull-Overs Super-Set with Rope High Row: 3 sets x 15-15 reps
  • DB Shrugs: 4 sets x 12 reps 15 Seconds Hold on Last Rep of Each Set

Dwayne Johnson Hercules Back Workout routine

Shoulders Exercise

  • Hammer Strength Shoulder Press: 4 sets x 12,10,10,8 reps
  • Seated DB Shoulder Press: 3 sets x 10 reps
  • Standing Side Lateral Raises: 4 sets x 12-12-12-12 reps (Triple Drop Set on Each Set)
  • One Arm Cable Side Lateral Raise: 3 sets x 20 reps
  • Reverse Fly Machine: 4 sets x 12 reps
  • Bent Over Lateral Raise: 4 sets x 10 reps

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