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

By Chris Davis

	Beginner (1-2 years)
	25 minutes/day
	Bodybuilding, Build Muscle, Gain Strength
	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 Show More

Average Exertion

Average Cardio Intensity

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!

Description

Day 1 - Arms

Exercise	Sets	Reps	Rest
1.Machine Bicep Curl	1 set	15-20 reps	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Machine Preacher Curls	3 rounds	15-20 reps	0s
2B.Hammer Curls	3 rounds	15-20 reps	0s
2C.Seated Dumbbell Biceps Curl	3 rounds	15-20 reps	0s
2D.Seated Dumbbell Overhead Triceps Extension	3 rounds	15-20 reps	0s
2E.Cable Triceps Pressdown	3 rounds	15-20 reps	0s
2F.Dumbbell Skull Crusher (on Stability Ball)	3 rounds	15-20 reps	0s
2G.Tricep Dips	3 rounds	15-20 reps	0s
2H.Cable Biceps Curl	3 rounds	15-20 reps	60s

Date Created: 2/2/2020, UTC

Last Updated: 9/12/2020, UTC

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