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

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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Source

www.popworkouts.com

Equipment

Cable, Dips Bar, Dumbbell, Exercise Ball, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

45 minutes

Genders

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

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

www.popworkouts.com

Week 1

Arms

Exercise	Sets	Reps	Rest	Notes
1. Machine Bicep Curl Biceps Exercises -- Machine Preacher Curl by Fitnessyard	1 set	15 - 20 reps	60s
2A. Machine Preacher Curls Biceps Exercises -- Machine Preacher Curl by Fitnessyard	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

Date Created: 2/2/20, 9:44 AM

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

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