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

By Chris Davis

Experience

Intermediate (2-3 years)

Time

45 minutes/day | 1 day/week | 1 weeks

Good for

Men's Bodybuilding, Men's Build Muscle, Men's Gain Strength

Equipment

Cable, Dips Bar, Dumbbell, Exercise Ball, Machine

Statistics

Average Carido Intensity

Average Exertion

Description

Source: www.popworkouts.com

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 the blood pools your body is able to repair after strength training and get stronger. They call this massive arm swelling…The PUMP!

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Arms

1. Machine Bicep Curl

Machine Bicep Curl demonstration

Biceps Exercises -- Machine Preacher Curl
Fitnessyard

1 set, 15 - 20 reps, (rest 60s)

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Circuit

2A. Machine Preacher Curls

Machine Preacher Curls demonstration

Biceps Exercises -- Machine Preacher Curl
Fitnessyard

3 sets, 15 - 20 reps, (rest 60s)

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2B. Hammer Curls

Hammer Curls demonstration

Dumbbell Hammer Curl
BOOST Health TV

3 sets, 15 - 20 reps, (rest 60s)

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2C. Seated Dumbbell Biceps Curl

Seated Dumbbell Biceps Curl

▶

3 sets, 15 - 20 reps, (rest 60s)

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2D. Seated Dumbbell Overhead Triceps Extension

Seated Dumbbell Overhead Triceps Extension

▶

3 sets, 15 - 20 reps, (rest 60s)

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2E. Cable Triceps Pressdown

Cable Triceps Pressdown demonstration

Triceps Exercises : Triceps Pushdown
A.E TALK

3 sets, 15 - 20 reps, (rest 60s)

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2F. Dumbbell Skull Crusher (on Stability Ball)

Dumbbell Skull Crusher (on Stability Ball) demonstration

Ball Dumbbell Skull Crusher
BOOST Health TV

3 sets, 15 - 20 reps, (rest 60s)

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2G. Tricep Dips

Tricep Dips

▶

3 sets, 15 - 20 reps, (rest 60s)

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2H. Cable Biceps Curl

Cable Biceps Curl demonstration

How to do Standing Bicep Cable Curl exactly - Biceps Workout
Health Hunt

3 sets, 15 - 20 reps, (rest 60s)

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Date Created: 2/2/2020, UTC

Last Updated: 9/12/2020, UTC

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