The Real Dwayne Johnson 'Hercules' Workout

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 1-​​hr of cardio prior to all routines.

Chest

  • Dumbbell Bench Press | 4 sets of 10–12 reps
  • Flat Ben 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 Should 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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