The Rock’s Herculean Workout

Exercise 1 of 8

General Pullup

Equipment

Pullup Bar

Sets

4

Reps

Failure

Rest

--

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Exercise 2 of 8

Single-Arm Dumbbell Row

Equipment

Sets

4

Reps

12, 10, 8, 8

Rest

--

Exercise 3 of 8

Hammer Strength Two-Arm Row

Equipment

Adjustable Cable Machine

Sets

4

Reps

10

Rest

--

How to

Exercise 4 of 8

Close-Grip Lat Pulldown

Equipment

Adjustable Cable Machine, Bench, Straight Bar Attachment

Sets

3

Reps

12

Rest

--

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Exercise 5 of 8

Seated Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

3

Reps

12

Rest

--

Play How to

*Perform each set with two drops; get 12 reps, drop the weight, and go to technical failure, then drop the weight once more and go to failure again.

Exercise 6 of 8

Straight-Arm Rope Pulldown

Equipment

Lat Pulldown Bar

Sets

3

Reps

12

Rest

--

How to

**Clip a rope attachment to a high cable pulley. Hold both ends and step away from the stack so that your arms are fully extended and parallel to the floor. Keeping your arms straight, engage your lats to pull the rope down to waist level.

Exercise 7 of 8

Face Pull

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

3

Reps

12

Rest

--

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Exercise 8 of 8

Dumbbell Shrug

Equipment

Dumbbells

Sets

4

Reps

12

Rest

--

Play How to

***Hold the last rep of each set for 15 seconds.