Name: Playbook - Dan Rockwell - W3/D3 Arms
Uploaded: 2021-12-31T18:17:47.182Z
Duration: 75 min
Description: W3/D3 Arms

Nikolay

Douglas Clark

Charles

- Skull Crushers (warm up first then heavy working sets) 4 x 8-12
- Close Grip Bench Press (increase weight each set) 3 x 12,10,8
- Overhead dumbbell tricep extension (bicep to ear one arm at a time) 3 x 
 8-12
- Tricep push downs (drop the last set) 4 x 8-15, 3 Drops
- Dumbbell alternating hammer curls 4 x 20 (altogether)
- Standing E-Z Bar Curls 3 x 8-12
- Cable Curls (stand in center of cable crossover, bring hands to ears) 
  SS Arnold Curls (one arm at a time) 4 x 8-12, 8-12
- Straight Bar Cable Curl Drop 1 x 3 Drops in weigh

EZ bar preferred but you can use a straight bar

Switch it up, go wide grip and close grip sometimes

Skull crushers

- 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

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell 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

Control the weight, don’t be using momentum swinging all over the place

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

Standing dumbbell hammer curls

￼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

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

Standing cable curls

- Step forward slightly
- Bring hands to ears
- Do exercise like your posing the front double bicep pose!

High cable curls (front double biceps)

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

Superset

W3/D3 Arms

Thomas

Sergio

W1/D1 Chest / Abs

W1/D2 Back / Calfs

Id throw a tricep finisher or just another tricep specific lift towards the end of the session.

Austin

Awesome arm pump!!! First time issuing this app and I’m addicted already.

Steven

W1/D3 Arms

W1/D4 Legs / Abs

W1/D5 Shoulders

W1/D6 Cardio / Calfs

W2/D1 Chest / Abs

Great workout. My calf’s were absolutely finished after today lol

Justin

W2/D2 Back / Calfs

Rooooooocccckkkkkkwwwwweeerellllllll!!! 🤙

W2/D3 Arms

W2/D4 Legs / Abs

W2/D5 Shoulders

W2/D6 Cardio / Calfs

W3/D1 Chest / Abs

W3/D2 Back / Calfs

W3/D4 Legs / Calfs

W3/D5 Shoulders

W3/D6 Calfs / Core

W4/D1 Chest / Abs

Great pump 💪🏽💪🏽💪🏽💪🏽

W4/D2 Back / Calfs

Great combination of exercises, great feeling and great pump of muscles 💪🏽

W4/D3 Arms

W4/D4 Legs / Calfs

W4/D5 Shoulders

W4/D6 Calfs / Core

W5/D1 Chest / Abs

W5/D2 Back / Calfs

Hard training and great pump, thank you!!!!!

W5/D3 Arms

W5/D4 Legs / Abs

W5/D5 Shoulders

Perfect for the Saturday! Great pump for the beach! 😉😉😉

W5/D6 Cardio / Calfs / Abs

W6/D1 Chest / Abs

W6/D2 Back / Calfs

W6/D3 Arms

W6/D4 Legs / Abs

W6/D5 Shoulders

The all program was very good. I hope you are going to do more like this, maybe Pro 2

W3/D3 Arms

Community

More workouts from Dan Rockwell