Name: Playbook - Dan Rockwell - W4/D3 Arms
Uploaded: 2022-02-05T00:42:38.289Z
Duration: 60 min
Description: W4/D3 Arms

Kyle

Douglas Clark

- Skull crushers 4 x 12,8,8,12
- Tricep cable pushdowns 4 x 12-15 SLOW
- One arm overheard tricep extension (bicep to ear) 3 x 8-12 (each)
- Alternating dumbbell hammer curl 3 x 20 (altogether)
- Low cable curl (straight bar both arms) 3 x 0-12 explode up, slow down
- Machine preacher curls (pin loaded) 4 x 10, last one drop set
- Diamond pushups SS Dumbbell curls on incline bench 3 5-10, 10-15

EZ bar preferred but you can use a straight bar

Switch it up, go wide grip and close grip sometimes

Skull crushers

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

All the way up, all the way down!

*Move SLOWLY

Tricep cable pushdown

Bicep to ear (most aren’t that flexible but that’s what you’re going for)

Deep stretch on the way down before pressing back up

One arm overhead dumbbell tricep extension

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

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

*Explode up, control down

Standing 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

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up
-Can go to knees if needed!

Diamond push ups

Slow movement, focus on mind muscle connection with biceps

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

Dumbbell curls on incline bench (palms up)

Superset

W4/D3 Arms

Very difficult to do but very straightforward and well explained. Thank you

Rene

Good pumps. Was looking for a new building routine. This one is working good

Mitchell

Great way to start working out. Loved this first workout.

Jose Tapia

W1/D1 Chest / Abs

Tatu

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

Phillip

W1/D2 Back

Amazing! My arms are ready to explode💯

Benjamin Saldiavr

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

W1/D4 Legs / Abs

Short but effective. Shoulders are on 🔥

Tracie Bean

Thanks for giving me rear delt exercises...5 star w.

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

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

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.

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

W4/D3 Arms

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