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Get Massive Arms: The Rock's Bicep and Tricep Workout

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

45 minutes

Genders

Male

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
Description

Get Massive Arms with The Rock’s bicep and tricep workout. The Rock believes the key to getting bigger arms is doing lots of repetitions. This allows the blood to pool in your biceps and triceps. When

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Equipment

Cable, Dips Bar, Dumbbell, Exercise Ball, Machine

Average Exertion

60%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

45 minutes

Genders

Male

Days per week

1 day

Goals

Bodybuilding (Male)
Build Muscle (Male)
Gain Strength (Male)
Description

Get Massive Arms with The Rock’s bicep and tricep workout. The Rock believes the key to getting bigger arms is doing lots of repetitions. This allows the blood to pool in your biceps and triceps. When

Show More

Equipment

Cable, Dips Bar, Dumbbell, Exercise Ball, Machine

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Week 1



ExerciseSetsRepsRestNotes
1. Machine Bicep Curl1 set15 - 20 reps60s
2A. Machine Preacher Curls3 sets15 - 20 reps60s
2B. Hammer Curls
3 sets15 - 20 reps60s
2C. Seated Dumbbell Biceps Curl
3 sets15 - 20 reps60s
2D. Seated Dumbbell Overhead Triceps Extension
3 sets15 - 20 reps60s
2E. Cable Triceps Pressdown
3 sets15 - 20 reps60s
2F. Dumbbell Skull Crusher (on Stability Ball)
3 sets15 - 20 reps60s
2G. Tricep Dips
3 sets15 - 20 reps60s
2H. Cable Biceps Curl
3 sets15 - 20 reps60s
Date Created: 2/2/20, 9:44 AM

Last Updated: 9/12/20, 9:39 PM

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