Dwayne Johnson Hercules Workout

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Dwayne Johnson Hercules Workout

The Rock as created a trend in bodybuilding through his Dwayne Johnson Hercules Workout for his upcoming movie HERCULES. The workout mainly covers the all body parts like chest, back, shoulders, arms, abs, and legs. Dwayne Johnson is well known as “The Rock”.

Basically started his career as a athlete then he become wrestler in the name of Rock, Further he moved up with his efforts and turned into and actor. But now he made attention people throughout the world for hard core and muscular body. He is also national championship winning footballer.

In Dwayne Johnson Hercules Workout carry outs how did he turned himself into demigod look with workout, diet and also with his sincere dedication towards his role.

Dwayne johnson love hear music while doing workouts. He says, “The music always keeps me energetic and boosts up my performance and helps me to stay focussed”.

The 3 Week Diet
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Dwayne Johnson Hercules Workout : WORKOUT SPLIT

The workout deals with six days on and one day off training split. The workout duration was Complete 22 weeks. The workout sessions are minimum 90 minutes to one hour 45 minutes.

Dwayne Johnson Hercules Workout : WARM UP

Everyday before start working for particular muscle group Johnson spends 50 minutes of time for cardio session. He loves to do workout at early morning.

Dwayne Johnson Hercules Workout : WORKOUT PROGRAM

Chest Workout:

Chest workout was done on as usual world’s chest day on monday.

  1. Dumbbell Bench Press – 4 sets of 10-12 reps
  2. Flat Bench Cable Flyes – 3 sets to failure
  3. Medium Grip Barbell Bench Press – 4 sets of 10-12 reps
  4. Incline Dumbbell Press  – 5 sets of 10-12 reps
  5. Low Cable Crossover – 4 sets of 10-12 reps
  6. Barbell Incline Bench Press – 3 sets of 10-12 reps

Legs Workout:

Johnson does legs on tuesday.

  1. Leg Press  – 4 sets of 25 reps
  2. Barbell Walking Lunge – 4 sets of 25 reps
  3. Leg Extensions  –  3 sets of 20 reps
  4. Seated Leg Curl Seated  – 3 sets of 20 reps
  5. Smith Machine Calf Raise  – 3 sets to failure
  6. Thigh Abductor – 3 sets of 15 reps
  7. Barbell Lunge (on the smith machine)  – 3 sets of 20 reps

Abs And Arms Workout:

Abs and arms workout done on every wednesday.

Arms

  1. Barbell Curl – 4 sets of 10-12 reps
  2. Hammer Curls – 4 sets of 10-12 reps
  3. Spider Curl – 4 sets to failure
  4. Triceps Pushdown – 3 sets of 10 reps
  5. Dips – Triceps Version – 3 sets to failure

Abs

  1. Hanging Leg Raise – 4 sets of 20 reps
  2. Rope Crunch Rope – 4 sets of 20 reps
  3. Russian Twist – 4 sets of 20 reps
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Back Workout :

On thursday was lats or back workout

  1. Wide-Grip Lat Pulldown – 4 sets of 10-15 reps
  2. Barbell Deadlift – 4 sets of 10-15 reps
  3. Barbell Shrugs – 4 sets of 15 reps
  4. Pull-ups (wide grip) – 4 sets of 15 reps
  5. Hyperextensions (Back Extensions) – 4 sets of 15 reps
  6. One Arm Dumbbell Row –  4 sets of 15 reps
  7. Inverted Row – 3 sets to failure

Shoulders Workout :

Friday allotted for hard core shoulders 

  1. Dumbbell Shoulder Press – 4 sets of 12 reps
  2. Front Dumbbell Raise – 4 sets of 12 reps
  3. Side Lateral Raise – 4 sets of 12 reps
  4. Standing Military Press – 4 sets of 12 reps
  5. Reverse Flyes – 3 sets of 10-15 reps

Legs Workout :

Again hit legs on saturday. Legs are concentrated and worked out more than a week in Dwayne Johnson Hercules Workout.

  1. Leg Press – 4 sets of 25 reps
  2. Barbell Walking Lunge (or with a weighted vest/dumbbells) – 4 sets of 25 reps
  3. Leg Extensions – 3 sets of 20 reps
  4. Seated Leg Curl – 3 sets of 20 reps
  5. Smith Machine Calf Raise – 3 sets to failure
  6. Thigh Abductor – 3 sets of 15 reps
  7. Barbell Lunge Barbell –  3 sets of 20 reps

Rest Day :

Sunday was the rest in workout program. Rest is also plays a vital in bodybuilding.

Dwayne Johnson Hercules Workout : DIET

Meal 1
Steak Filet – 10 oz
Egg Whites – 4 egg whites
Oatmeal (or Cream of Wheat) – 5 oz

Meal 2
Chicken – 8 oz
White Rice – 2 cups
Broccoli – 1 cup

Meal 3
Halibut – 8 oz
White Rice – 2 cups
Asparagus – 1 cup

Meal 4
Chicken – 8 oz
Baked Potatoes – 12 oz
Broccoli – 1 cup

Meal 5
Halibut – 8 oz
White Rice – 1 1/2 cups
Asparagus – 1 cup

Meal 6
Steak Filet – 8 oz
Baked Potatoes – 9 oz
Salad – 1 salad

Meal 7
Casein Protein -30 g
Egg Whites (with peppers, onions, and mushrooms) – 10 egg whites

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Image and Content Courtesy : Bodybuilding FB healthyceleb

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