Dwayne Johnson wants YOU to follow his epic fitness and diet guide to becoming a warrior! #TeamHercules is an epic fitness, diet and motivational program driven by Dwayne Johnson. The Rock has been posting his grueling workout that he did to get in incredible shape for the movie “Hercules”. Check out his back, arms, shoulder and back workouts he posted so far below.
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The Diet
His “12 Labors” diet is filled with huge amounts of protein, carbs and fats. He ate protein, fats and carbs with every meal. As far as supplements his daily regime included glucosamine, multivitamins., glutamine, branched-chain amino acids, chondroitin, and one protein shake a day, which he had after training.
The Workout
Dwayne worked out 6 to 7 days per week for about 6 months for his Hercules role. His workouts started off every morning with 50 minutes of cardio, usually on the treadmill, followed by heavy lifting of one specific muscle group per day. The only muscle group that he worked out twice per week was legs.
Pull Ups
One Arm Dumbbell Row
Hammer Strength Two Arm Row
Close Grip Pulldown
Cable Row
Rope Pullovers Super Set With Rope High Row
Dumbbell Shrugs
Incline Barbell Bench Press
Flat Bench Dumbbell
Incline Hammer Strength Press
Flat Bench Dumbbell Fly
Cable Crossover Superset With Dips
Bicep Triset
Preacher Curl With EZ Bar
Standing Barbell Curl With EZ Bar
Dumbbell Curl
Tricep Triset
Rope Pushdown
Rope Overhead Triceps Extension
Tricep Dips
Hammer Stregth Shoulder Press
Seated Dumbbell Shoulder Press
Standing Side Lateral Raises
One Arm Cable Side Lateral
Reverse Fly Machine
Bent Over Lateral Raise
