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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ARMS. High volume. Intense burn. Enjoy the pain. #FOCUS #ChicksDigThundercookies #TeamHercules pic.twitter.com/mhuuxgUZ8n
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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

6/6/14 Workout - Bicep Focused Arm Day

AM Workout (weight/reps)

Supinated Dumbbell Curls

5/30, 15/20, 25/10

Incline Dumbbell Curls

15/5

Standing Concentration Curls

30/15, 35/10, 40/3, 25/12

EZ-Bar Curls Run the Rack 

60/2, 50/2, 40/2, 30/5, 20/7

Cybex Preacher Curls

30/12, 30/10, 30/16, 30/12, 20/16

Superset 

High Cable Curls 20/15, 40/10

Bent-Over Tricep Extensions 110/20, 110/15

One-Arm Dropset Tricep Pressdowns

Right 30/21 Left 40/40

Dumbbell Supinated Curls

15/40

Dumbbell Kickbacks

25/10

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