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‘The Rock’ Posts Secret Team Hercules Arms Workout

Dwayne Johnson wants you to create your own set of muscular arms.

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Dwayne Johnson Dumbbell Curl
Per Bernal / M+F Magazine
Dwayne Johnson Dumbbell Curl
Per Bernal / M+F Magazine

“The Rock” posted the third routine in his series of workouts and diet tips (the first was his back workout, and the second his chest workout) that make up part of his Team Hercules training program. The program outlines the grueling regimen “The Rock” followed before and during the shooting of Hercules. Check out the arms workout below, which was accompanied by this message:

“ARMS. Let me introduce you to the “Hammer Bros” – Sledge & Jack… 4 sets of a tri-set series. Squeeze at the top for bi’s and at the bottom for tri’s. I prefer high volume for ARMS so the burn is intense. Enjoy the pain. #BringIt #FOCUS #TeamHercules”

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Routine

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Biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 6

Barbell Curl

Equipment
Sets
4
Reps
12
Rest
--
Perform with EZ bar if possible.
Exercise 3 of 6

Dumbbell Curl

Equipment
Dumbbells
Sets
4
Reps
12
Rest
--

Triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 6

Rope Pressdown

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
12
Rest
--
Exercise 5 of 6

Overhead Triceps Extension

Equipment
Sets
4
Reps
12
Rest
--
Exercise 6 of 6

Bodyweight Dip

Equipment
Dip Station
Sets
4
Reps
to failure
Rest
--
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