Experience
Free personalized workout plan
By Chris Davis
Experience
Days per week
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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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Source
Average Exertion
Average Cardio Intensity
Workout Type
Experience
Time
Goals
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, MachineAvg Exertion
Workout Type
Avg Cardio Intensity
Source
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Machine Bicep Curl | 1 set | 15 - 20 reps | 60s | |
2A. Machine Preacher Curls | 3 sets | 15 - 20 reps | 60s | |
2B. Hammer Curls![]() | 3 sets | 15 - 20 reps | 60s | |
2C. Seated Dumbbell Biceps Curl![]() | 3 sets | 15 - 20 reps | 60s | |
2D. Seated Dumbbell Overhead Triceps Extension![]() | 3 sets | 15 - 20 reps | 60s | |
2E. Cable Triceps Pressdown![]() | 3 sets | 15 - 20 reps | 60s | |
2F. Dumbbell Skull Crusher (on Stability Ball)![]() | 3 sets | 15 - 20 reps | 60s | |
2G. Tricep Dips![]() | 3 sets | 15 - 20 reps | 60s | |
2H. Cable Biceps Curl![]() | 3 sets | 15 - 20 reps | 60s |
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