Name: Playbook - Dan Rockwell - W4/D3 Arms
Uploaded: 2021-12-31T18:17:47.210Z
Duration: 75 min
Description: W4/D3 Arms

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

Nikolay

- 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

W4/D3 Arms

Tracie Bean

Thomas

Sergio

W1/D1 Chest / Abs

Thando

Douglas Clark

W1/D2 Back / Calfs

Yossi Fitoussi

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

W4/D3 Arms

Community

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