This is the workout Dwayne Johnson used to get thick, solid and tight for Hercules:
Chest:
Incline Barbell Bench Press 4 x 12,10,8,6
Flat Dumbbell Press 4 x 12
Incline Hammer Strength Alternating Chest Press 4x 12
Flat Dumbbell Flyes 3 x 12
Cable Crossovers superset w/ Dips 3 x 15
Back:
Pull Ups 4 x Failure
One Arm Db Row 4 x 12,10,8,8
Hammer Strength Rows 4 x 10
Close Grip Pulldowns 3 x 12
Cable Rows 3 x 12 with double drop sets on every set
Rope Pullovers superset w/ Rope High Row 3 x 15
Db Shrugs 4 x 12 with 15 sec hold on last rep of each set
Shoulders:
Hammer Strength Shoulder Press 4 x 12,10,10,8
Seated Db Shoulder Press 3 x 10
Standing Side Lateral Raises 4 x 12 with triple drop set on each set
One Arm Cable Side Lateral Raise 3 x 20
Reverse Fly Machine 4 x 12
Bent Over Lateral Raise 4 x 10
Legs:
Leg Extension 4 x 25
Leg Press superset w/ Weighted Walking Lunges 4 x 50 (Leg Press), 40 steps for Lunges
Hack Squat Machine 4 x 20
Romanian Deadlifts 4 x 12
Lying Leg Curls 4 x 12
Standing Calf Raise 5 x 75
Seated Calf Raise 5 x 50
Biceps & Triceps:
Biceps Tri Set: 4 x 12 each
– Preacher Curls with Ez Bar
– Standing Barbell Curls with Ez Bar
– Db Curls
Triceps Tri Set: 4 x 12 each
– Rope Pushdowns
– Rope Overhead Tricep Extensions
– Tricep Dips to Failure
Enjoy.
