3/19/15 Workout - Arm Day

AM Workout (weight/reps)

Goblet Squats
20/10, 30/10, 40/10, 50/10

Close Grip Bench Press 
95/20, 105/15, 115/10, 145/10,
165/3, 165/8, 95/20

One Arm Pressdowns
30/20, 30/20, 40/15, 50/5

One Arm Overhead Extensions
20/10, 10, 10

Cable Kickbacks
20/10, 10, 10

Cybex Tricep Extensions
100/2, 80/6, 60/5, 50/5, 40/5, 30/6, 20/30

Lying Dumbbell Tricep Extensions
15/12

Cybex Overhead Extensions
10/50, 20/20, 30/20, 40/10, 50/6

Incline Dumbbell Curls
10/15, 10/15, 10/15

Hammer Dumbbell Curls
5/20, 10/10, 15/10, 20/10,
15/10, 10/10, 5/10

Cybex Preacher Curls
60/5,40/8, 30/12, 30/14, 30/10

Cable Rows 
150/8, 135/8, 120/12, 105/20

Treadmill
16 minutes

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1/9/15 Workout - Arms

AM Workout (weight/reps)

Treadmill
10 minutes 

 Overhead Cable Tricep Extensions

30/30, 30/30

 Superset 

Cable Bicep Curls

 30/30, 30/30

Cable Pulldown to Row
60/20

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Workout 11/13/14 - Arm Day (23 sets)

AM Workout (weight/reps)

Cable Rows

60/20, 60/20

Reverse Grip Pulldowns

75/20

Pressdowns

40/20, 50/20, 65/20, 80/20

One Arm Pressdowns

40/20, 30/20

One Arm Overhead Extensions
 20/20, 30/10

Tricep Kickbacks
 30/8, 20/15

Incline Curls
 10/20, 15/10

Standing Dumbbell Curls
 10/10, 15/7

Dumbbell Hammer Curls
 20/10, 25/7
 Cybex Preacher Curls
 30/20, 40/15, 50/10, 30/12

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#MusclePharm Workout of the Day! BUILD YOUR ARMS by @Schwarzenegger! Powered by #IronCre3 pic.twitter.com/6Dti6UQMeH
— MusclePharm® (@MusclePharm) October 8, 2014

10/2/14 Workout - Arm Day (22 sets)

AM Workout (weight/reps)

Superset

Bent-Over Rows: 95/20, 95/20, 95/20
Tricep Pressdowns: 40/20, 40/20, 40/20

Superset

Overhead Rope Extensions: 50/20, 50/14
Rope Curls: 40/20, 40/20

Superset

Cybex Tricep: 40/20, 40/20, 40/20, 50/20
Cybex Preacher: 40/20, 40/14, 40/20, 40/14

Hammer Curls

20/10, 25/4, 30/4, 15/14

PM Workout

Weighted Vest Walk (20 & 40 lbs)
 38 minutes

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ARMS. High volume. Intense burn. Enjoy the pain. #FOCUS #ChicksDigThundercookies #TeamHercules pic.twitter.com/mhuuxgUZ8n
— Dwayne Johnson (@TheRock) June 20, 2014

#MusclePharm Workout of the Day! BUILD YOUR ARMS by @Schwarzenegger! Powered by #IronCre3 pic.twitter.com/6Dti6UQMeH
— MusclePharm® (@MusclePharm) October 8, 2014

9/26/14 Workout - Arm Day (21 sets)

AM Workout (weight/reps)

Superset

Pressdowns: 30/20, 40/20, 40/20
Bent-Over Pressdowns: 110/10, 65/20, 50/20

Cybex Tricep Extensions

30/20, 30/20

Cybex Preacher Curls

30/20, 40/20, 40/11, 30/20, 30/13
20/20, 50/6, 40/10, 30/10, 30/20

Dumbbell Hammer Curls

15/20, 15/20

Dumbbell Hammer Curls

15/20, 15/20

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ARMS. High volume. Intense burn. Enjoy the pain. #FOCUS #ChicksDigThundercookies #TeamHercules pic.twitter.com/mhuuxgUZ8n
— Dwayne Johnson (@TheRock) June 20, 2014

9/18/14 Workout - Arm Day (20 sets)

AM Workout (weight/reps)

Cybex Tricep Extensions

20/30, 30/20, 40/20, 50/20, 60/20

Cybex Preacher Curls

40/20, 40/20, 40/20, 40/20
40/14, 30/12, 20/20, 20/20

Superset

Rope Cable Curls 40 lbs: 3x20
Tricep Pressdowns 80 lbs: 3x20

Bent-Over Tricep Pressdowns

125/10

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Let's roll.. My back workout. Hit it hard, heavy & use good form. Send me your progress! #FOCUS #B2A #TeamHercules pic.twitter.com/Gb9IrP0T06
— Dwayne Johnson (@TheRock) June 11, 2014

Our training is key, but diet is crucial. My diet for 6 months shooting #HERCULESMovie #TeamHercules #FOCUS pic.twitter.com/L1A357rGt1
— Dwayne Johnson (@TheRock) July 13, 2014

ARMS. High volume. Intense burn. Enjoy the pain. #FOCUS #ChicksDigThundercookies #TeamHercules pic.twitter.com/mhuuxgUZ8n
— Dwayne Johnson (@TheRock) June 20, 2014

9/12/14 Workout - Arm Day (17 sets)

AM Workout (weight/reps)

Cybex Tricep Extensions

50/20, 50/20, 50/20

Cybex Unilateral Preacher Curls
Right: 30/20, 30/15, 30/9
 Left: 30/20, 30/10, 30/10

Cybex Preacher Curls

40/12, 50/8, 60/8, 30/15

Cybex Negative Rep Preacher

80/1

Supinated Dumbbell Curls

15/10, 10/10

Hammer Curls
15/15, 15/15

Cross-Body Hammer Curls
15/10

Concentration Curls 
20/15

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Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

Let's roll.. My back workout. Hit it hard, heavy & use good form. Send me your progress! #FOCUS #B2A #TeamHercules pic.twitter.com/Gb9IrP0T06
— Dwayne Johnson (@TheRock) June 11, 2014

Our training is key, but diet is crucial. My diet for 6 months shooting #HERCULESMovie #TeamHercules #FOCUS pic.twitter.com/L1A357rGt1
— Dwayne Johnson (@TheRock) July 13, 2014

ARMS. High volume. Intense burn. Enjoy the pain. #FOCUS #ChicksDigThundercookies #TeamHercules pic.twitter.com/mhuuxgUZ8n
— Dwayne Johnson (@TheRock) June 20, 2014

9/3/14 Workout - Arm Day (27 sets)

AM Workout (weight/reps)

Incline Curls

5/20, 10/10

Cybex Preacher Curls
30/20, 40/20, 50/10, 60/10, 80/3,
 80/2, 60/8, 50/9, 40/12, 30/12,
 20/30, 10/50

Behind the Back Cable Curls (30 lbs)

2x10

High Cable Curls (30 lbs)

2x10

Cross-Body Hammer Curls (15 lbs)

2x10

Cybex Preacher Curls
30/25

Superset (Reps)
Bent-Over Band Pressdowns 50, 20, 10
Band Hammer Curls 50, 20, 10


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Let's roll.. My back workout. Hit it hard, heavy & use good form. Send me your progress! #FOCUS #B2A #TeamHercules pic.twitter.com/Gb9IrP0T06
— Dwayne Johnson (@TheRock) June 11, 2014

3/19/14 Workout

AM Workout

Bodyweight Squats

15

Deadlifts

15

Suspension Trainer Chest Press

15

Suspension Trainer Clutch Curls

2x15

One-Arm Suspension High Curls

2x5

Suspension Trainer High Curls

3x10

Strength Band Curls

2x15

One-Arm Suspension High Curls

2x20

Barbell Curls

5
One-Arm Dumbbell Curls
10, 5

3/16/14 Workout

PM Workout

Occlusion Strength Band Superset

Pressdowns 50, 50, 20
Curls 2x50

Barbell Curls

5, 10 ,10

2/11/14 Workout

PM Workout
Band Overhead Tricep Extensions

2x25

35 lbs EZ Bar Curls with Red Band

2x15

Occlusion Strength Band Superset

Pressdowns 2x30
Curls 2x20

Suspension Trainer High Curls

3x10

Suspension Trainer Clutch Curls

2x10

Suspension Trainer Overhead Tricep Extensions

10

1/24/14 Workout - 1st time Occlusion Training Arms

PM Workout

Occlusion Strength Band Superset

Curls 30, 20, 30, 20
Pressdowns 30, 30, 25, 20

Suspension Trainer High Curls

2x10

Suspension Trainer Overhead Tricep Extensions

2x10

1/22/14 Workout

AM Workout

Bodyweight Squats

5x10

Single Leg Romanian Deadlift

5, 5, 10, 10, 10

PM Workout

Suspension Trainer Low Curls

15, 10, 10

Suspension Trainer High Curls

10, 10, 10, 10

Band Curls

25, 20

Behind the Back Band Curls

6, 6, 4

Band Pressdowns

25, 20