Athlete/Celebrity Workouts

'The Rock' Posts Secret Team Hercules Shoulders Workout

The Rock gives us the shoulder workout that he used to get massive for 'Hercules.'

Dwayne 'The Rock' Johnson's Back Workout
Per Bernal / M+F Magazine
Per Bernal / M+F Magazine
Exercises 6
Equipment Yes

The Rock posted the fourth workout in his Team Hercules series of workouts and diet tips (the first three were as follows: back workout, chest workout and arms workout). His Team Hercules training program outlines the grueling regimen The Rock followed before and during the shooting of Hercules, which opens on July 25. Check out the shoulders workout below, which was accompanied by this message:

"That 'special time' again.. SHOULDERS. My delt workout for the 5 months I filmed HERCULES in Budapest. Push yourself and go heavy on your presses and concentrate on form for your raises. If you grab it off the rack, you better control it - no sloppy movements. Enjoy the pain and have fun.. #Delts #GymRatGumbo #TeamHercules"

Here is the shoulders workout:

Shoulder Exercises

Exercise 1

Hammer-Strength Shoulder Press
exercise image placeholder
4 sets
12, 10, 10, 8 reps
-- rest

Exercise 2

Seated Dumbbell Shoulder Press You'll need: Bench, Dumbbells How to
Seated Dumbbell Shoulder Press thumbnail
3 sets
10 reps
-- rest

Exercise 3

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
4 sets
12 reps
-- rest
Perform standing sideways. Perform triple drop set on each set.

Exercise 4

One-Arm Cable Lateral Raise You'll need: Adjustable Cable Machine, D-Handle Attachment How to
One-Arm Cable Lateral Raise thumbnail
3 sets
20 reps
-- rest

Exercise 5

Single-Arm Standing Cable Reverse Flye You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Single-Arm Standing Cable Reverse Flye thumbnail
4 sets
12 reps
-- rest

Exercise 6

Bent-Over Lateral Raise You'll need: Dumbbells How to
Bent-Over Lateral Raise thumbnail
4 sets
10 reps
-- rest
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