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.
