Name: Playbook - Dan Rockwell - Arms 2
Uploaded: 2022-02-05T00:42:25.311Z
Duration: 45 min
Description: Arms 2

- Close grip bench press (heavy!) 5 x 5 (2-3 warm ups)
- Skull crunches SS w/ Close grip EZ bar press 3 x 10, failure
- Standing one arm dumbbell tricep extension 3 x 10-12
- Tricep cable push down 3 x 15 (last set drop set)
- Standing EZ bar curls 4 x 8-10
- Arnold curls 3 x 10-12
- Cable curls (stand in middle of crossover, bring hands to ears) 4 x 8-12 
  (last set drop set)
- 21 curls 2 x 21

- Grip should be a less than shoulder width apart
- Lower weight down until it taps your chest
- Extend arms straight back up

Close grip bench press

EZ bar preferred but you can use a straight bar

Switch it up, go wide grip and close grip sometimes

Skull crushers

Often done immediately after skull crushers as a superset

Go for extreme burn here

Close grip EZ bar press

Superset

Standing overhead tricep extension

Any straightish bar is okay here or rope if that’s all you have

All the way up, all the way down!

Tricep cable pushdown

￼Switch it up with going wide grip some sets and close grip some sets

Control the weight, don’t use momentum to get the weight up (cheat)

Substitute with straight bar if needed

Full range of motion here, all the way up, all the way down!

Standing EZ bar curls

Support yourself with opposite arm on incline bench or something similar

Control the weight, don’t use momentum to get the weight up (cheat)

Full range of motion here, all the way up, all the way down!

Arnold curls

- Full range of motion here, all the way up, all the way down!
- Can us ez bar or straight bar

Standing cable curls

7 reps low to mid, 7 reps mid to high, 7 reps full range of motion

21 curls

Arms 2

Christian

I don’t think my biceps have ever been as swole as they were after this workout😂

Arms 2

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