Dwayne Johnson is what is called a mountain of a man. In his latest film "Hercules" he presents his amazingly well-built body. You certainly wonder how he trained for it. Although The Rock has been in the studio most of his life, and still does, his Hercules training was very hard for him. Based on an old proverb, it could mean: Where there is a will, there is also a way to look like The Rock. Take a look at his training routines as he prepped for his Hercules role. His Hercules training consisted of a six-month program of six to seven training sessions a week. His workouts always started with about 50 minutes of cardio on the treadmill and sometimes on other devices. Then it went to the heavy equipment. When lifting, he focused on the muscle groups he worked on once a week. Only for the legs there was a special double every week.

The Hercules workout

1. Back For his back, Dwayne Johnson trained 4 sets of pull ups each to failure. This was followed by "one-armed dumbbell rowing" and "lat pulling on the machine in the hammer handle". After that, the "Lat-pulling on the tower with a tight grip" and "rowing on the cable" was the turn. But that was not enough. Dwayne then completed a super set with the exercises "wide-legged pulling on the cable with rope handle" and "Standing Lat-pulling on the cable with rope handle". Finally, The Rock performed the shrug with dumbbells.

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  • Pull-ups (4 sets to failure)
  • One-armed rowing (4 sets of 12,10,8 and 8 repetitions)
  • Lat pull on the machine in the hammer handle (4 sets of 10 repetitions)
  • Lat pulling on the tower with a tight grip (3 sets of 12 repetitions)
  • Rowing on cable (3 sets of 12 repetitions with double drop sets in each set)
  • Superset: wide-legged pulling on the cable with rope handle and standing Lat-pulling on the cable with rope grip (3 x 15 and 15 repetitions)
  • Dumbbell Shoulder Raises (4 sets of 12 reps, holding the shoulder up for 15 seconds at the last repetition of each set)

2nd breast To form his amazing chest muscles, Dwayne Johnson followed the strict guidelines of his Hercules workouts. He started with 4 sets of incline bench press, followed by 4 sets of flat bench presses with dumbbells. His next exercise was the chest-press machine with a hammer handle. The fourth was the fly with dumbbells on the flat bench. At the end of his Herculean workout, The Rock treated himself to a super set with "Kreuzziehen am Doppelturm" and dips. 3. arms Now is the time to take a closer look at The Rock's arm training. You know how powerful Dwayne Johnson's arms are. How did he manage to improve something perfect? His biceps got a special treatment with a triple set of 12 reps. This meant 4 sets each of the three exercises "Supported Barbell Curls with the EZ Bar", "Standing Barbell Curls with EZ Bar" and Dumbbell Curls. It's nice and easy, but this Hercules training obviously works. Of course, his triceps were also given a set of three with 4 sets of 12 repetitions each. This consisted of "triceps squeeze on cable pull with cable handle", "overhead cable runs on cable pull with cable handle" and dips to failure. 4. Shoulders To look like an even bigger mountain, Dwayne Johnson focused on one workout a week a week. His Hercules training here consisted of the "shoulder press with a hammer grip", "Sitting shoulder press with dumbbells" and "standing with dumbbells on the side". Afterwards, one set of the exercise "One-arm lateral lifting on the cable pull" with 20 repetitions per side had to be accomplished. At the end of the shoulder Hercules training The Rock hung the exercises "Butterfly Reverse" and "lateral lifting with dumbbells with a bowed upper body" on it. Just the thought of this workout can make you start to sweat.

  • Shoulder press with hammer handle (4 sets of 12,10,10 and 8 repetitions)
  • Sitting shoulder press with dumbbells (3 sets of 10 repetitions)
  • Standing Dumbbell Side Lifts (4 sets of 12 reps, triple dropset at the end of each set)
  • One-arm side lift on cable pull (3 sets per side with 20 reps)
  • Butterfly Reverse (4 sets of 12 repetitions)
  • Lateral lifting with dumbbells with bent upper body (4 sets with 10 repetitions)

5. legs A demigod can not expect to win the battles only by the power of his upper body. Therefore, the part of Hercules leg training is so important to The Rock that he did this workout two days a week. It began with 25 repetitions on the leg extensor, followed by a superset with leg press and "continuous lunges". After that, it was the turn of the Hackenschmidt machine before The Rock dedicated itself to the Romanian deadlift and leg buffing machine. At the end of the leg, standing and sitting calf-lift exercises were used.

  • Leg Stretcher (4 sets of 25 repetitions)
  • Supplement with leg press (4 sets of 50 repetitions) and consecutive lunges (40 steps)
  • Hackenschmidt machine (4 sets of 20 repetitions)
  • Romanian deadlift (4 sets of 12 repetitions)
  • Hamstrings (4 sets of 12 repetitions)
  • Standing calf raises (5 sets of 75 repetitions)
  • Sitting calf raises (5 sets of 75 repetitions)

What do you think about Dwayne Johnson's Hercules workout? Would you try it? Do you think you could do it for six months like Dwayne?

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