Name: Playbook - Dan Rockwell - W6/D3 Arms
Uploaded: 2022-02-05T00:42:38.358Z
Duration: 45 min
Description: W6/D3 Arms

- Overhead dumbbell tricep extensions 4 x 10-12
- Alternating dumbbell hammer curls sitting on incline bench 4 x 8-10 
   (each arm)
- Skull crushers SS EZ bar close press 4 x 8-12, failure
- Preacher curl 4 x 8-12
- Tricep cable kickbacks 3 x 10-12 (each)
- Overhead cable curls 4 x 10, last one drop set (2)

- 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

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

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

Don’t just put elbow on pad, entire triceps rest on pad

All the way up, all the way down

Preacher curls

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

Tricep cable kickbacks

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

- last one is a drop set!

High cable curls (front double biceps)

W6/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

Kyle

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

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

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 ...

W6/D3 Arms

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