The Real Dwayne Johnson 'Hercules' Workout

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Dwayne Johnson Red Notice
Dwayne Johnson stars in the action thriller "Red Notice. (Frank Masi/NETFLIX)

Dwayne "The Rock" Johnson stars in a new movie version of "Hercules," and he's given us a copy of the actual workout he used to get ready for the movie.

This is definitely not for the faint of heart. The Rock completed one hour of cardio before all routines.

Chest

  • Dumbbell bench press | 4 sets of 10-12 reps

  • Flat bench cable fly | 3 sets to failure

  • Barbell bench press | 4 sets of 10-12 reps

  • Incline dumbbell press | 5 sets of 10-12 reps

  • Low cable crossover | 4 sets of 10-12 reps

  • Barbell incline bench press | 3 sets of 10-12 reps

Legs

  • Leg press | 4 sets of 25

  • Barbell walking lunge | 4 sets of 25

  • Leg extension | 3 sets of 20 reps

  • Seated leg curl | 3 sets of 20 reps

  • Smith machine calf raise | 3 sets to failure

  • Thigh abductor | 3 sets of 15 reps

  • Barbell lunge (on Smith machine) | 3 sets of 20 reps

Abs and Arms

  • Barbell curl | 4 sets of 10-12 reps

  • Hammer curl | 4 sets of 10-12 reps

  • Spider curl | 4 sets to failure

  • Triceps pushdown | 3 sets of 10 reps

  • Dips | 3 sets to failure

  • Hanging leg raise | 4 sets of 20 reps

  • Rope crunch | 4 sets of 20 reps

  • Russian twist | 4 sets of 20 reps

Back

  • Lat pulldown | 4 sets of 10-15 reps

  • Barbell deadlift | 4 sets of 10-15 reps

  • Barbell shrug | 4 sets of 15 reps

  • Pull-​​up (wide grip) | 4 sets of 15 reps

  • Hyperextension (back extension) | 4 sets of 15 reps

  • One-​​Arm dumbbell row | 4 sets of 15 reps

  • Inverted row | 3 sets to failure

Shoulders

  • Dumbbell shoulder press | 4 sets of 12 reps

  • Dumbbell front raise | 4 sets of 12 reps

  • Dumbbell side raise | 4 sets of 12 reps

  • Standing military press | 4 sets of 12 reps

  • Reverse fly | 3 sets of 10-15 reps

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