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

By Myworkouts

Experience
Beginner (1-2 years)
Time
8 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Seated Preacher Bicep Curl Machine, 2 x Dumbbell, Flat Bench, 1 x Dumbbell, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Exercise Ball, Dips (Parallel) Bar, Hi-Lo Pulley Cable Machine, Straight Bar Attachment
Statistics
Average Cardio Intensity
10%
Average Exertion
40%
Description


Arms

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1. Machine Bicep Curl
1 set, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Circuit
Machine Preacher Curls▶
2. Machine Preacher Curls
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Hammer Curls▶
2. Hammer Curls
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Dumbbell Biceps Curl▶
2. Seated Dumbbell Biceps Curl
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension▶
2. Seated Dumbbell Overhead Triceps Extension
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Triceps Pressdown▶
2. Cable Triceps Pressdown
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dumbbell Skull Crusher (on Stability Ball)▶
2. Dumbbell Skull Crusher (on Stability Ball)
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Tricep Dips▶
2. Tricep Dips
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Cable Biceps Curl▶
2. Cable Biceps Curl
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Tue Oct 19 2021 00:49:17 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 00:49:17 GMT+0000 (Coordinated Universal Time)

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