The Rock ‘s Hercules workout

Strength training and a full-body workout inspired by The Rock’s workout routine from the 2014 film Hercules. I did this old workout on one of the many workout apps I used and wanted to share it here.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Bicep Curl (Barbell)

Bicep Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Tricep Pushdown (Cable)

Tricep Extension (Cable)

Dip (Bodyweight)

Arm day biceps & triceps 

Pull-Up (Bodyweight)

Single Arm Row (Dumbbell)

Bent Over Row (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Shrug (Dumbbell)

Back

Shoulder Press (Plate Loaded)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Reverse Fly

Lateral Raise (Cable)

Shoulders

Leg Extension

Hack Squat

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Team Hercules legs and calves

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