Dwayne Johnson 'Hercules' Back Workout. PULL-UPS: 4 sets x to failure. ONE ARM DUMBBELL ROW: 4 sets x 12, 10, 8, 8 reps. HAMMER STRENGTH TWO ARM ROW: 4 sets x 10 reps. CLOSE GRIP PULLDOWN: 3 sets x 12 reps. CABLE ROW: 3 sets x 12 reps with double drop set on every set.
A workout for people who have finished bulking and have excess fat to lose.. Wednesday – Back and Biceps. Back. Exercise, Sets, Reps. Exercise, Sets, Reps.
The back-blasting workout below will help you get the same aesthetic look.. Start at 15 reps; increase weight till you reach 1RM and cut reps by two for each set .