Huwebes, Agosto 21, 2014

Dwayne “The Rock” Johnson’s Hercules Workout: How to Become a Demigod?





We learned about Dwayne Johnson’s insane dietary plan that transformed him to a legendary level when he went to play the role of Hercules. Now let’s take a look at his workout training program. Taking his training to a new level, he bared how he built his frame of a demigod for eight months!


To play the role of Hercules, you have to train intensely, and The Rock has shared to us his workout regimen that would challenge even the most dedicated athletes and bodybuilders.

Here’s the workout:

Monday: Chest

Dumbbell Bench Press - 4 sets, 10-12 reps
Flat Bench Cable Flyes - 3 sets, to failure
Barbell Bench Press Medium Grip – 4 sets, 10-12 reps
Incline Dumbbell Press – 5 sets, 10-12 reps
Cable Crossover – 4 sets, 10-12 reps
Barbell Incline Bench Press Medium Grip – 3 sets 10-12 reps

Tuesday: Legs

Leg Press – 4 sets, 25 reps
Barbell Walking Lunge – 4sets, 25 reps
Leg Extensions – 3 sets, 20 reps
Seated Leg Curl – 3 sets, 20 reps
Smith Machine Calf Raise – 3 sets, to failure
Thigh Abductor – 3 sets, 15 reps
Barbell Lunge – 3 sets, 20 reps

Wednesday: Abs and Arms

Barbell Curl – 3 sets, 10-12 reps
Hammer Curls – 4 sets, 10-12 reps
Spider Curl – 4 sets, to failure
Triceps Pushdown – 3sets, 10 reps
Dips – Triceps Version – 3 sets, to failure
Hanging Leg Raise – 4 sets, 20 reps
Rope Crunch – 4 sets, 20 reps
Russian Twist – 4 sets, 20 reps

Thursday: Back

Wide-Grip Lat Pulldown – 4 sets, 10-15 reps
Barbell Deadlift – 4 sets, 10-15 reps
Barbell Shrug – 4 sets, 15 reps
Pullups – 4 sets, 15 reps
Hyperextensions (Back Extensions) – 4 sets, 15 reps
One-Arm Dumbbell Row – 4 sets, 15 reps
Inverted Row – 3 sets, to failure

Friday: Shoulders

Dumbbell Shoulder Press – 4 sets, 12 reps
Front Dumbbell Raise – 4 sets, 12 reps
Side Lateral Raise – 4 sets, 12 reps
Standing Military Press – 4 sets, 12 reps
Reverse Flyes – 3 sets, 10-15 reps

Saturday: Legs

Leg Press – 4 sets, 25 reps
Barbell Walking Lunge – 4 sets, 25 reps
Leg Extensions – 3 sets, 20 reps
Seated Leg Curl – 3 sets, 20 reps
Smith Machine Calf Raise – 3 sets, to failure
Thig Abductor – 3 sets, 15 reps
Barbell Lunge – 3 sets, 20 reps


Sunday: Rest


 Before starting on the workout, The Rock would do a 50 minute cardio session each morning.





















Walang komento:

Mag-post ng isang Komento