Team Hercules Back Workout
The Rocks shows off his Dumbbell Rows exercise for the Team Hercules workout:
The Rock says:
When I hit 40, that’s when I really began to start training smarter. I’ve always educated myself on my nutrition, about supplements, what I’m eating, exercises, calories and so on. Eventually, I hired an awesome conditioning coach who helped me…I [now] take glucosamine and chondroitin for my poor joints.
He goes onto say about his back workout:
Rumble rumble… slab training w/ 140lb dumbbell rows. 4 set pyramid.” #SilverbackBeHungry #FOCUS
See the 4 set pyramid dumbbell rows in action here. (Instagram video)
The Rock Team Hercules Back Workout:
- Pullups (Wide Grip) 4 x 50 or failure
- One Arm DB Row 4 sets (12,10,8,8 with heavier weight each set)
- Hammer Strength Two Arm Row (4 sets x 10 reps)
- Close Grip Lat Pulldowns (3 sets x 12 reps)
- Seated Pulley Cable Rows (3 sets x 12 reps, double drop set each set – go down in weight and go to failure twice)
- Rope Pullovers + Rope High Row Superset (3 sets of 15 reps superset, do both without resting, each set)
- DB Shrugs (4 sets of 15 reps, hold at high position after last rep of each set)
About the Team Hercules Back Workout, The Rock says:
Let the Demi-god ass kickin’s commence…The first #TeamHercules workout is here. This was my back aka “slabs” workout for HERCULES. Hit it hard and heavy – concentrate on good form & squeezin’ the muscle. And for the love of all that’s iron – FOCUS!
Back Workout Table
The Back Workout in table format: (Same as above)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Pullups (Wide Grip) | 4 | 50 | As Many As You Can |
| One Arm DB Row | 4 | 12/10/8/8 | Go Heavier Each Set |
| Hammer Strength Two Arm Row | 4 | 10 | |
| Close Grip Lat Pulldowns | 3 | 12 | |
| Seated Pulley Cable Rows | 3 | 12 | Double Drop Set. Each Set. |
| Rope Pullovers + Rope High Row | 3 | 15 | Superset |
| DB Shrugs | 4 | 15 | Hold in Raised Position after Last Rep Each Set. |
Team Hercules Arms Workout
The Rock Team Hercules Arms Workout:
Bicep Triple Set (Do one set of each exercise without stopping, rest one minute, then repeat for a total of 4 sets)
(12 reps of each exercise back-to-back-to-back)
- Preacher Curls (with EZ Curl Bar)
- Standing Barbell Bicep Curls (with EZ Curl Bar or Barbell below)
- Dumbbell Curls
Tricep Triple Set (Do one set of each exercise without stopping, rest one minute, then repeat for a total of 4 sets)
(12 reps of each exercise back-to-back-to-back)
About the Team Hercules Arms workout, The Rock says:
ARMS. High volume. Intense burn. Push yourself and enjoy the pain. Always asked, “Whats the key to success?”
The key is, there is no key.
Be humble, hungry and always be the hardest worker in the room.
Arms Workout Table
The Arms Workout in table format: (Same as above)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Preacher Curls | 4 (Circuit A) | 12- | Bicep Circuit: Do One Set of Each Bicep Exercise, Rest One Minute, Then Repeat. |
| Standing Barbell Bicep Curls | 4 (Circuit A) | 12- | |
| Dumbbell Curls | 4 (Circuit A) | 12-rest | |
| Triceps Push-downs (Normal Grip) | 4 (Circuit B) | 12- | Triceps Circuit: Do One Set of Each Triceps Exercise, Rest One Minute, Then Repeat. |
| Overhead Tricep Extensions | 4 (Circuit B) | 12- | |
| Tricep Dips | 4 (Circuit B) | to failure-rest | Focus on arms, not chest |
Team Hercules Shoulder Workout
A June 29, 2014 Instagram/Tweet shows us what The Team Hercules workout looks like.
The Rock “Hercules” Dwayne Johnson says:
That “special time” again.. SHOULDERS. My delt workout for the 5 months I filmed HERCULES in Budapest. Push yourself and go heavy on your presses and concentrate on form for your raises. If you grab it off the rack, you better control it – no sloppy movements. Enjoy the pain and have fun..
The Rock Team Hercules Shoulder Workout:
- Hammer Strength Shoulder Press 4 sets of 12 reps
- Dumbbell Front Raises 4 sets of 12 reps
- Dumbbell Side Raises (Lateral) 4 sets of 12 reps
- Standing Military Press 4 sets of 12 reps
- Incline Reverse Flys 3 sets of 10-15 reps
The Team Hercules Shoulder workout uses a lot of dumbbells. Here’s what The Rock says about them:
Dear Dumbbells,
Send your soul to heaven, ’cause your ass is mine.
#BeastPrayer #KillTheBells #GraceInspired
Shoulder Workout Table
The Shoulder Workout in table format: (Same as above)
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Hammer Strength Shoulder Press | 4 | 12 | Use Hammer or Smith Machine. Note advice from video. |
| Dumbbell Front Raises | 4 | 12 | |
| Dumbbell Side Raises | 4 | 12 | #BeastPrayer |
| Standing Military Press | 4 | 12 | #KillTheBells |
| Incline Reverse Flys | 3 | 10-15 | #GraceInspired |
