1 2 3


The following workouts were advanced arm routines that Rick Wayne used from time to time. Below is the workout in which he used what he called "super-super sets". 

He did two exercises for biceps followed by two exercises for triceps. A short rest would then be taken and he would repeat the “super-super set” again for the desired number of times, usually 4 to 6 “super-super sets” were performed.


He sometimes also did huge set routines to "blast" his arms. It should not be performed by a beginner as it is too intense to yield results such as bigger arms. Remember in the beginning you need to put on muscle mass and then once your arms have grown to the size you want, then you can begin to shape and define them. Below is an example of the exercises performed one after another in one huge super-super set, which he would do 6 sets of 6-12 reps.


1. Barbell Curls 6x6 

2. Triceps Press downs 6x8 

3. Seated Dumbbell Curls 6x6 

4. Seated Triceps Extension 6x6 

5. Concentration Curls 6x10 

6. Seated Dumbbell Triceps Extension 6x12 

7. Close Grip Barbell Curls 6x6 


Rick Wayne flexing triceps

Rick Wayne performing e-z curl bar curl