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Day 1: Chest
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Day 2: Legs
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Day 3: Arms and Abs
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Day 4: Back
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Day 5: Shoulders
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Day 6: Legs
To embody a big and mean demigod, Dwayne "The Rock" Johnson upped his already intense workout regimen to look like the mythical son of Zeus.
"Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
Repeat the movement for the prescribed amount of repetitions of your training program."
"
Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys.
Lay flat on the bench and keep your feet on the ground.
Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip.
Extend your arms by your side with a slight bend on your elbows.
Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position.
Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement.
Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest.
Slowly come back to the starting position.
Repeat for the recommended amount of repetitions.
Variations: Can also be done on an incline or decline bench, or with dumbbells or an exercise band."
Lie back on a flat bench. .
Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. .
This will be your starting position. .
From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest. .
After a brief pause, push the bar back to the starting position as you breathe out. .
Focus on pushing the bar using your chest muscles. .
Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. .
Tip: Ideally, lowering the weight should take about twice as long as raising it.
The incline dumbbell bench press is an upper-body strengthening exercise that targets the chest, shoulder, and triceps. The inclined position increases the exercise's emphasis on the upper chest and shoulders. Using dumbbells allows for a greater range of motion and can help prevent any strength imbalances on either arm. Set an adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. Pull your shoulder blades together, and slightly stick out your chest. Lower both dumbbells to the sides of your chest. Pause, and then press the dumbbells back to the starting position.
Performing the move at varying angles will change how the chest develops. Begin in a staggered stance with your body positioned in the middle of a dual cable machine, one weight stack on either side of you. Adjust the handles so they're slightly lower than shoulder-height. Grab the handles so your palms are facing forward and your arms are roughly parallel with the ground. Maintain a slight bend in the elbows.Contract the pecs and push your arms together in front of you, keeping a slight forward lean from waist up. Pause, then slowly return to the starting position.
"Lie back on an incline bench.
Using a shoulder width grip, lift the bar from the rack and hold it straight over you with your arms locked.
This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest.
Tip: Make sure that - as opposed to a regular bench press - you keep the elbows close to the torso at all times in order to maximize triceps involvement.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles.
Lock your arms in the contracted position, hold for a second and then start coming down slowly again.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack."
OFFICIAL Hercules WORKOUT
DAY 2
To embody a big and mean demigod, Dwayne "The Rock" Johnson upped his already intense workout regimen to look like the mythical son of Zeus.
"On the leg press machine, place your feet on the platform shoulder width apart.
Adjust the seat so that in the starting position, your knees are tucked towards chest, but your back is flat against the seat.
In a controlled motion, extend your legs by pushing the platform back.
DO NOT LOCK YOUR KNEES.
Extend until your legs are almost straight, then bring them back to the bended position.
Focus on pushing with your heels, and not your toes.
"
"Begin standing with your feet shoulder width apart and a barbell across your upper back. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg."
"Sitting in the leg extension machine (the one where you sit in what looks like a chair and lift the pad/weight up with your shins).
Adjust the seat so that the bend of your knees aligns with the edge of the seat, that your back is fully supported by the back pad, and that the shin pad sits comfortable above your ankles.
Set the weight to something challenging (probably around 40 lbs).
Extend your legs as straight as possible, then return to relaxed/bent position.
"
"Can be done standing, seated or lying down (there are various machines).
Set the weight, and like the extensions, adjust the pads so that everything is comfortable.
Lift the weights by bringing your heels toward your glutes.
"
"Stand in a shoulder-width stance with your toes flat on the edge of a box or step with your heels and mid-foot hanging off the edge so you feel a stretch in your calf. Use the wall or a rail as a support to stay balanced. This is your starting position.
Push your toes into the box so your heels raise up, pause, then lower yourself back to the starting position, being sure to feel a stretch in your calves.
Resist making this a bouncy movement. Instead control the movement throughout.
Be sure to squeeze the calves at the top of the
Make sure to drop the heel as far as possible to achieve the greatest stretch.
Keep your legs straight throughout the movement."
"To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. Slowly press against the machine with your legs to move them away from each other while exhaling. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring. Repeat for the recommended amount of repetitions."
"This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the left leg."
OFFICIAL Hercules WORKOUT
DAY 3
To embody a big and mean demigod, Dwayne "The Rock" Johnson upped his already intense workout regimen to look like the mythical son of Zeus.
Stand up with your torso upright while holding a barbell at a shoulder-width grip. .
The palm of your hands should be facing forward and the elbows should be close to the torso. .
This will be your starting position. .
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. .
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. .
Hold the contracted position for a second and squeeze the biceps hard. .
Slowly begin to bring the bar back to starting position as your breathe in.
"Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
The palms of the hands should be facing your torso. This will be your starting position.
Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level.
Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
Repeat for the recommended amount of repetitions.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc."
"Start out by setting the bar on the part of the preacher bench that you would normally sit on. Make sure to align the barbell properly so that it is balanced and will not fall off.
Move to the front side of the preacher bench (the part where the arms usually lay) and position yourself to lay at a 45 degree slant with your torso and stomach pressed against the front side of the preacher bench.
Make sure that your feet (especially the toes) are well positioned on the floor and place your upper arms on top of the pad located on the inside part of the preacher bench.
Use your arms to grab the barbell with a supinated grip (palms facing up) at about shoulder width apart or slightly closer from each other.
Slowly begin to lift the barbell upwards and exhale. Hold the contracted position for a second as you squeeze the biceps.
Slowly begin to bring the barbell back to the starting position as your breathe in.
Repeat for the recommended amount of repetitions.
Variation: You can also use dumbbells when performing this exercise. Just make sure you place the dumbbells on the part of the preacher bench where you would normally sit properly."
"Using the cable maching and the straight bar OR v bar attachement, set the attachment to the highest setting, so that you have to pull down on the cable to move the weight.
Grip the attachment with palms facing down.
Pull the attachment down so that your arms are bent at a 90' angle, with your elbows tucked to your sides.
This is the starting position.
Push the attachment down so that your arms are fully extended.
Return to the 90' position.
"
"To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
Repeat the movement for the prescribed amount of repetitions.
Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.
Otherwise, a spotter holding your legs can help.
More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates."
"Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
Slowly go back to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.
Variations: As you become more advanced you can start to rotate your pelvis forward at the top of the movement to really engage the lower abs. You may also straighten your legs to increase the difficulty of this movement."
"Kneel below a high pulley that contains a rope attachment.
Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side
"
"
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
Twist your torso to the right side until your arms are parallel with the floor while breathing out.
Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
Repeat for the recommended amount of repetitions.
Variation: As you get more advanced, you can hold a weight with both arms for resistance.
"
OFFICIAL Hercules WORKOUT
DAY 4
To embody a big and mean demigod, Dwayne "The Rock" Johnson upped his already intense workout regimen to look like the mythical son of Zeus.
Sit down on a pull-down machine with a wide bar attached to the top pulley. .
Make sure that you adjust the knee pad of the machine to fit your height. .
These pads will prevent your body from being raised by the resistance attached to the bar. .
Grab the bar with the palms facing forward using the prescribed grip. .
A narrower or wider grip slightly changes which back muscles are activated during the movement. .
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. .
This is your starting position. .
As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. .
Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. .
The upper torso should remain stationary and only the arms should move. .
The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms. .
After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. .
Inhale during this portion of the movement.
"Approach the bar so that it is centered over your feet.
Your feet should be about hip-width apart.
Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract.
Typically, you would use an alternating grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar.
Look forward with your head.
Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor."
Standing with your feet shoulder-width apart, place a barbell in front of your thighs, hands shoulder-width apart, palms facing your body, and arms fully extended.
Keeping your arms straight, shrug your shoulders as high as you can. Pause, then lower to the start position.
Using a pull-up bar, grab the bar with an overhand grip and take a dead hang position. .
Pull your body up to the bar until your elbows are behind the center line of your body and your head is over the bar. .
Return to starting position and repeat.
"Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement.
Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others
. The key thing is that you go as far as your body allows you to without rounding the back.
Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
Repeat for the recommended amount of repetitions."
Choose a flat bench and place a dumbbell on each side of it. .
Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. .
Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. .
The palm of the hand should be facing your torso. .
This will be your starting position. .
Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. .
Breathe out as you perform this step. .
Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. .
Also, make sure that the force is performed with the back muscles and not the arms. .
Finally, the upper torso should remain stationary and only the arms should move. .
The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.Lower the resistance straight down to the starting position. .
Breathe in as you perform this step. .
Repeat the movement for the specified amount of repetitions. .
Switch sides and repeat again with the other arm.
"Using an overhand, shoulder-width grip, grab a bar that’s been secured at about waist height.
Hang with your arms completely straight, hands positioned directly above your shoulders, and heels touching the floor.
Your body should form a straight line from your ankles to your head.
Pull your shoulder blades back, and continue to pull with your arms to lift your chest to the bar.
Pause, and lower your body back to the starting position.
"
OFFICIAL Hercules WORKOUT
DAY 5
To embody a big and mean demigod, Dwayne "The Rock" Johnson upped his already intense workout regimen to look like the mythical son of Zeus.
"While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
Now, exhale and push the dumbbells upward until they touch at the top.
Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one."
Stand tall with your feet hip-width apart. Hold a dumbbell in each hand in front of your thighs. Your palms should face toward you.
Raise your arms up in front of you. Pause when the dumbbells reach shoulder height. Then slowly return the weights to the starting position.
"Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbells back down slowly to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Variation: This exercise can also be performed sitting down.
"
"Start by placing a barbell that is about chest high on a squat rack.
Once you have selected the weights, grab the barbell using a pronated (palms facing forward) grip.
Make sure to grip the bar wider than shoulder width apart from each other.
Slightly bend the knees and place the barbell on your collar bone.
Lift the barbell up keeping it lying on your chest.
Take a step back and position your feet shoulder width apart from each other.
Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms.
Hold at about shoulder level and slightly in front of your head.
This is your starting position.
Lower the bar down to the collarbone slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Repeat for the recommended amount of repetitions.
Variations:
This exercise can also be performed sitting or kneeling
The behind the neck variation is not recommended for people with shoulder problems as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Another option is to use dumbbells when performing this exercise for better isolation."
"Bend at the waist while keeping the back straight in order to pick up two dumbbells. The thumbs of your hands should be facing each other as you pick them. This will be your starting position.
Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights.
(Note: avoid swinging the torso or bringing the arms back as opposed to the side.)
After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.
Variation: This exercise can be performed standing but those with lower back problems are better off performing this seated variety.
"
OFFICIAL Hercules WORKOUT
DAY 6
To embody a big and mean demigod, Dwayne "The Rock" Johnson upped his already intense workout regimen to look like the mythical son of Zeus.
"On the leg press machine, place your feet on the platform shoulder width apart.
Adjust the seat so that in the starting position, your knees are tucked towards chest, but your back is flat against the seat.
In a controlled motion, extend your legs by pushing the platform back.
DO NOT LOCK YOUR KNEES.
Extend until your legs are almost straight, then bring them back to the bended position.
Focus on pushing with your heels, and not your toes.
"
"Begin standing with your feet shoulder width apart and a barbell across your upper back. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and extend both knees to raise yourself back up. Step forward with your rear foot, repeating the lunge on the opposite leg."
"Sitting in the leg extension machine (the one where you sit in what looks like a chair and lift the pad/weight up with your shins).
Adjust the seat so that the bend of your knees aligns with the edge of the seat, that your back is fully supported by the back pad, and that the shin pad sits comfortable above your ankles.
Set the weight to something challenging (probably around 40 lbs).
Extend your legs as straight as possible, then return to relaxed/bent position.
"
"Can be done standing, seated or lying down (there are various machines).
Set the weight, and like the extensions, adjust the pads so that everything is comfortable.
Lift the weights by bringing your heels toward your glutes.
"
"Stand in a shoulder-width stance with your toes flat on the edge of a box or step with your heels and mid-foot hanging off the edge so you feel a stretch in your calf. Use the wall or a rail as a support to stay balanced. This is your starting position.
Push your toes into the box so your heels raise up, pause, then lower yourself back to the starting position, being sure to feel a stretch in your calves.
Resist making this a bouncy movement. Instead control the movement throughout.
Be sure to squeeze the calves at the top of the
Make sure to drop the heel as far as possible to achieve the greatest stretch.
Keep your legs straight throughout the movement."
"To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position. Slowly press against the machine with your legs to move them away from each other while exhaling. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in. Note: Remember to keep your upper body stationary to prevent any injuries from occurring. Repeat for the recommended amount of repetitions."
"This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the left leg."
The Hercules workout Basics
| 6 Days a week
| 1 hour of cardio
| High Protein Diet
| Passion and intensity
the "12 Labors" Diet
Meal 1:
10 oz Steak 4 Egg Whites 5 oz Oatmeal Meal 2: 8 oz Chicken 2 Cups White Rice 1 Cup Broccoli Meal 3: 2 Cups White Rice 8 oz Halibut 1 Cup Asparagus Meal 4: 8 oz Chicken 12 oz Baked Potato 1 cup Broccoli |
Meal 5:
8 oz Halibut 1/2 Cup White Rice 1 cup Asparagus Meal 6: 8 oz Steak 9 oz Baked Potato Salad Meal 7: 30g Casein Protein 10 Egg Whites |
Recommended Supplements
Glucosamine
Multivitamin
Glutamine
BCAAs
Chondroitin
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