The Rock shares his legendary arm routine which allowed him to grow 20 inch arms

Workout:




(Perform all exercises for 3-4 sets of the prescribed rep range. Rest 60-90 seconds between sets.)

Biceps:

• Barbell Curls: 8-12 reps (A classic for overall bicep mass. Focus on a controlled movement and full range of motion.)
• Hammer Curls: 10-15 reps (Targets the brachialis and brachioradialis, adding thickness to the arms.)
• Concentration Curls: 12-15 reps (Isolation exercise for the biceps, allowing for a strong mind-muscle connection.)
• Cable Curls (Drop Set): 8-12 reps, then immediately reduce the weight and perform another 8-12 reps (A great way to finish off the biceps and maximize muscle fatigue.)
  
  
  https://www.realmuscleforum.com/content/choose-which-muscles-to-exercise/

Triceps:

• Close-Grip Bench Press: 8-12 reps (Engages the triceps significantly, building strength and size.)
• Overhead Triceps Extensions (Skullcrushers): 10-15 reps (A classic triceps isolation exercise. Use a weight that challenges you but allows for controlled movement.)
• Rope Pushdowns: 12-15 reps (Focus on squeezing the triceps at the bottom of the movement.)
• Dips (Weighted if possible): To failure (Dips are a fantastic compound exercise for the triceps and chest. Add weight if you can perform more than 15 reps.)

Forearms (Optional - The Rock's forearms are likely developed from his overall training):

• Wrist Curls: 15-20 reps
• Reverse Wrist Curls: 15-20 reps
• Farmer's Walks: 3 sets, walk for distance or time

Cool-down (10-15 minutes):

• Static stretches (hold each stretch for 30 seconds): Biceps, triceps, forearms, shoulders, back
• Foam rolling (optional)

Important Considerations:

• Progressive Overload: Gradually increase the weight, reps, sets, or difficulty of the exercises over time to continue challenging your muscles.
• Nutrition: Consume a diet rich in protein to support muscle growth and repair.
• Recovery: Allow for adequate rest between workouts. Arms need time to recover, just like any other muscle group.
• Listen to Your Body: If you experience any pain, stop the exercise and rest. Don't push through pain.
• Variety: While this routine is comprehensive, incorporating other exercises (like incline dumbbell curls, cable extensions, etc.) can provide further stimulation.
• Form: Perfect form is paramount. Don't sacrifice form for weight.