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‘The Rock’ Posts Secret Team Hercules Shoulders Workout

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

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Dwayne 'The Rock' Johnson's Back Workout
Per Bernal / M+F Magazine
Dwayne 'The Rock' Johnson's Back Workout
Per Bernal / M+F Magazine

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:

Dwayne Johnson Dumbbell Curl

'The Rock's' 'Hercules' Arms Workout

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

Read article

“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”

Dwayne Johnson Using Cable Machine

'The Rock' Posts Secret Team Hercules Chest Workou...

With this rountine, Dwayne Johnson says: "Goodbye bird chest...Hello gorilla pecs."

Read article

Here is the shoulders workout:

Routine

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Shoulder Exercises

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench, Dumbbells
Sets
3
Reps
10
Rest
--
Exercise 3 of 6

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
12
Rest
--
Perform standing sideways. Perform triple drop set on each set.
Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
20
Rest
--
Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
4
Reps
12
Rest
--
Equipment
Dumbbells
Sets
4
Reps
10
Rest
--
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