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

Kvng

Marco António Macedo Duarte

Jacob

W1/D1 Chest / Abs

Kyle

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

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 ...

Silvia

W2/D3 Arms

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/D4 Legs / Abs

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

W6/D3 Arms

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