Graphic: The Rock has published the arm workout he did to get in shape for Hercules

The next phase in our bid to look like Dwayne The Rock Johnson...

Earlier in the week we brought you the chest and back workout that walking mound of muscle Dwayne The Rock Johnson put himself through to look in ridiculous shape. There they are below.

Bye bye pigeon pecs..my HERCULES chest workout. Send me your progress. #FOCUS #FunPain #TeamHercules pic.twitter.com/DLaWN1yI1h — Dwayne Johnson (@TheRock) June 14, 2014

Let's roll.. My back workout. Hit it hard, heavy & use good form. Send me your progress! #FOCUS #B2A #TeamHercules pic.twitter.com/Gb9IrP0T06 — Dwayne Johnson (@TheRock) June 11, 2014

Now he has added the arm workout regime he did to his Instagram account, so if you have a few minutes between World Cup games, get at these too.

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Graphic: The Rock has published the arm workout he did to get in shape for Hercules

The next phase in our bid to look like Dwayne The Rock Johnson...

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