Name: Playbook - Dan Rockwell - W6/D3 Arms
Uploaded: 2021-12-31T18:20:48.441Z
Duration: 75 min
Description: W6/D3 Arms

Nikolay

- Close Grip Bench Press (3-4 warm up sets before “working sets) grip  
  close as you can without excessive wrist pain) 4 x 8
- Standing E-Z Bar Curl 4 x 12
- Skull Crushers 4 x 8
- Preacher Curls 4 x 8-12
- Tricep Cable Push Down SS Diamond Push Ups (can do from knees) 3 x 
  8-15, Failure
- Cable Curls (stand in center of cable crossover and bring biceps to ears) 
  SS w/ alternating dumbbell  hammer curls 3 x 10, 20

- 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

￼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

EZ bar preferred but you can use a straight bar

Switch it up, go wide grip and close grip sometimes

Skull crushers

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

All the way up, all the way down

Preacher curls

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

- 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

Superset

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

High cable curls (front double biceps)

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

W6/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.

Austin

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!!! 🤙

Charles

W2/D3 Arms

W2/D4 Legs / Abs

W2/D5 Shoulders

W2/D6 Cardio / Calfs

W3/D1 Chest / Abs

W3/D2 Back / Calfs

W3/D3 Arms

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/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

W6/D3 Arms

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