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‘The Rock’ Posts Secret Hercules Shoulder Workout

By Muscle And Fitness Staff June 8th, 2020 | Image Source: Muscle And Fitness

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

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 EQUIPMENT SETS REPS REST

HAMMER-STRENGTH SHOULDER PRESS 4 12, 10, 10, 8 —

SEATED DUMBBELL SHOULDER PRESS Bench, Dumbbells 3 10 —

DUMBBELL LATERAL RAISE Dumbbells 4 12 —

Perform standing sideways. Perform triple drop set on each set.

ONE-ARM CABLE LATERAL RAISE Adjustable Cable Machine, D-Handle Attachment 3 20 —

SINGLE-ARM STANDING CABLE REVERSE FLYE Adjustable Cable Machine, D-Handle Attachment 4 12 —

BENT-OVER LATERAL RAISE Dumbbells 4 10 —

Author: Muscle And Fitness Staff

Source: Muscle And Fitness: ‘THE ROCK’ POSTS SECRET TEAM HERCULES SHOULDERS WORKOUT

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