‘Hercules’ chest & back workout

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July 24, 2014

With the opening night of the new Hercules movie starring Dwayne ‘The Rock’ Johnson upon us, there will be thousands of men (and some women) wondering, “How can I get in that kind of shape? How can I build such a massive solid physique?”

If you are faint of heart or simply don’t have the balls for a full-on hardcore workout then you need not read on!  This workout takes us back to days of old when people like Arnold Schwarzenegger used to train six-day double splits and the term ‘over-training’ would have got you laughed out of the gym feeling very silly indeed. The truth however, is that the 70s and 80s produced some of the best physiques known to man and that speaks for itself; they must have been doing something right.

Here we go then! Follow this workout to the ‘T’ and you will see massive gains in muscle mass and density in no time at all.

All of the below Chest and Back exercises will be performed as supersets – for example, you would do a set of flat barbell bench presses followed straight away by a set of pull-ups, then rest for one minute and repeat.

Superset 1

Flat Barbell Bench Press x 4 sets
Wide Grip Pull-Ups x 4 sets

Complete 4 sets of these exercises following the guidelines above. For the flat bench press use a weight that allows you to complete between 8-12 reps per set and for wide grip pull-ups use your body weight for 8-12 reps (you can use a power lifting band or assisted pull-up machine if you need to).

Superset 2

Incline Barbell Bench Press x 4 sets
Bent Over Barbell Row x 4 sets

Complete 4 sets of these exercises, using a weight that allows you to complete 8-12 reps per set for each exercise.

Superset 3

Incline Dumbbell Press x 4 sets
One Arm Dumbbell Rows x 4 sets

Complete 4 sets of these exercises. Use a weight that allows you to complete 8-12 reps per set for each exercise.

Superset 4

Weighted Dips x 4 sets
Close Grip Lat Pull Downs x 4 sets

Complete 4 sets of these exercises, using a weight that allows you to complete 8-12 reps per set for each exercise.

Superset 5

Flat Smith Machine Bench Press x 6 sets of 10 reps
Smith Machine Bodyweight Rows x 6 sets of 10 reps

You will only need a light weight on each end of the Smith Machine as this is more about high-intensity and filling the upper body with blood than moving heavy weight.

Place the bench under the smith machine and lay down flat with your feet resting on the bottom of the bench. Complete your first bench press set, then hook the bar up about 2 pins higher than it sits when your arms are outstretched. Next, with your feet still on the bench, start pulling your bodyweight to the bar to complete a set of rows. Complete this 6 times without any rest between sets or exercises.

If you make the above workout part of your routine and combine with the right supplements and diet, you will see amazing results and get that Hercules upper body that you’ve been dreaming of!

Find all the supplements you need at FocusPerformance.co.uk.

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