Team Hercules Workout: The Rock’s Latest Fitness Challenge

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Team Hercules Back Workout

Team-Hercules-Back-WorkoutThe 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:

  1. Pullups (Wide Grip) 4 x 50 or failure
  2. One Arm DB Row 4 sets (12,10,8,8 with heavier weight each set)
  3. Hammer Strength Two Arm Row (4 sets x 10 reps)
  4. Close Grip Lat Pulldowns (3 sets x 12 reps)
  5. Seated Pulley Cable Rows (3 sets x 12 reps, double drop set each set – go down in weight and go to failure twice)
  6. Rope Pullovers + Rope High Row Superset (3 sets of 15 reps superset, do both without resting, each set)
  7. 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)

ExerciseSetsRepsNotes
Pullups (Wide Grip)450As Many As You Can
One Arm DB Row412/10/8/8Go Heavier Each Set
Hammer Strength Two Arm Row410
Close Grip Lat Pulldowns312
Seated Pulley Cable Rows312Double Drop Set. Each Set.
Rope Pullovers + Rope High Row315Superset
DB Shrugs415Hold in Raised Position after Last Rep Each Set.

Team Hercules Arms Workout

Team-Hercules-Arms-Workout-The-Rock

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)

  1. Preacher Curls (with EZ Curl Bar)
  2. Standing Barbell Bicep Curls (with EZ Curl Bar or Barbell below)
  3. Dumbbell Curls

The-Rock-Biceps-Team-Hercules

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)

  1. Triceps Push-downs (Normal Grip)
  2. Overhead Tricep Extensions
  3. Tricep Dips (to failure)

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)

ExerciseSetsRepsNotes
Preacher Curls4 (Circuit A)12- Bicep Circuit: Do One Set of Each Bicep Exercise, Rest One Minute, Then Repeat.
Standing Barbell Bicep Curls4 (Circuit A)12-
Dumbbell Curls4 (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 Extensions4 (Circuit B)12-
Tricep Dips4 (Circuit B)to failure-restFocus 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-Team-Hercules-Shoulder-Workout

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-workout-shoulders

The Rock Team Hercules Shoulder Workout:

  1. Hammer Strength Shoulder Press 4 sets of 12 reps
  2. Dumbbell Front Raises 4 sets of 12 reps
  3. Dumbbell Side Raises (Lateral) 4 sets of 12 reps
  4. Standing Military Press 4 sets of 12 reps
  5. Incline Reverse Flys 3 sets of 10-15 reps

Team-Hercules-Shoulder-Workout

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 RepsNotes
Hammer Strength Shoulder Press 412Use Hammer or Smith Machine. Note advice from video.
Dumbbell Front Raises412
Dumbbell Side Raises412#BeastPrayer
Standing Military Press412#KillTheBells
Incline Reverse Flys310-15#GraceInspired
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