Name: Playbook - Dan Rockwell - W2/D3 Arms
Uploaded: 2022-02-05T00:42:38.228Z
Duration: 90 min
Description: W2/D3 Arms

I can feel the howitzers coming in after this one

Nick

Great arm workout! Thank you! Just need a place to record the weight amounts for each set.

Kyle

I hope not to get ruined or hurt, because I don't have the gym equipment you have and therefore I modify certain exercises ...

Silvia

- Skull crushers (warm up sets first) 4 x 8-10
- Standing overhead dumbbell tricep extensions (biceps to ears) 3 x 10
- Cable push downs SS dumbbell kickbacks 3 x 10-15, 8-12
- Barbell curls 4 x 12
- Curls over incline bench 3 x 12
- One arm standing high cable curls 3 x 10 (each arm)
- Machine preacher curl 4 x 8 (last set drop set)

EZ bar preferred but you can use a straight bar

Switch it up, go wide grip and close grip sometimes

Skull crushers

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

Keep elbow high and locked in (like in the video)

Dumbbell tricep kickbacks

Superset

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!

Barbell curls

Keep Elbows out in front of you

Substitute with straight bar if needed

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

Curls over incline bench

- Full range of motion here, all the way up, all the way down!
- Grab something stable with opposite hand for stability

One arm standing high cable curls

- As you curl up engage your biceps
- Lower with a slow controlled movement
- Full range of motion here, all the way up, all the way down!

Machine preacher curl

W2/D3 Arms

Kvng

Marco António Macedo Duarte

Jacob

W1/D1 Chest / Abs

I am enjoying the easy to follow workouts. They are giving me the confidence to workout in the gym.

Phillip

Amazing back day workout. Feeling strong.

Alex

W1/D2 Back

Jose Tapia

Cooper Reidhead

W1/D3 Arms

I am dead and know I will be sore tomorrow!

Doing ok- making my way through your workouts- I recently lost about 35 pounds so these workouts are feeling good. Thank you for making your workouts avail on this App. Kyle

Harrison

W1/D4 Legs / Abs

Good shoulder pump!
Added a little core work at the end 👌🏽

Matthew Gasner

Great workout! Not too long but still very effective.

W1/D5 Shoulders

The abs at the end was a nice way to end the workout!

Start to a great week, looking forward to the challenge everyday

Douglas Clark

Good thing you have instructions for the sit-ups- very helpful!

W2/D1 Chest / Abs

Great workout! I was able to get in 2 sets of planks- Thank you!!

W2/D2 Back

Difficult first sets- was burnt out before I could do the rest!

W2/D4 Legs / Abs

W2/D5 Shoulders

W3/D1 Chest / Abs / Calfs

W3/D2 Back

W3/D3 Arms

W3/D4 Legs / Abs

There was some tool shed using the only grip on the last workout so I had to improvise but aside from that it was killer pump

Shoulder workout was a solid and steady workout with good resistance training.

Well guy these are some good dang old workouts. Crushed it

W3/D5 Shoulders

I can my strength starting to grow man 🤙

W4/D1 Chest / Abs / Calfs

W4/D2 Back

W4/D3 Arms

W4/D4 Legs / Abs

W4/D5 Shoulders

W5/D1 Chest / Calfs / Abs

W5/D2 Back

Carlos

W5/D3 Arms

W5/D4 Legs / Abs

All around great program, excited for the next level

W5/D5 Shoulders

W6/D1 Chest / Calfs / Abs

W6/D2 Back

W6/D3 Arms

W6/D4 Legs / Abs

This program is what I needed thank you Dan!!!

W2/D3 Arms

Community

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