1 2 3

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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.

 

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Two bars are loaded for the alternate exercises (one heavy, one light). Go from the heavy set to the light, pumping set without delay. Alternate Routine One and Routine Two and perform four workouts per week.

 

Monday/Thursday

 

Press Behind Neck - 4 sets of 2 reps

alternated with

Barbell Front Raise - 4 sets of 10 reps

 

Bench Press - 4 sets of 1 rep

alternated with

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His 1982 arms workout routine in preparation for Mr. Olympia:

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This is the bodybuilding Guru Vince Gironda's famous honest workout routine.

Monday/Thursdays

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At Rippeder.com our focus is on classic physiques from the 50's, 60's, 70's and 80's but the Mr. Olympia is the pinnacle of all bodybuilding competition and so we look on with support to our fellow bodybuilders. This years' Mr. Olympia featured some great bodybuilders. In the end it was between the best two modern physiques of Kai Green and Phil Heath. The 2013 Mr. Olympia should be interesting with Jay Cutler back in the mix.

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Cover of Booklet

 

When asked to “make a muscle” the average person invariably flexes his biceps. Bodybuilders are no different . . . big arms fascinate them more than any other body part.

I’m no different myself . . . I’ve admired big arms as long as I can remember, and have worked long and hard to get a pair. I’ve been amply rewarded for my labors in this direction, but not until I had spent many, many years experimenting with the various exercises and training principles covered in the course booklet.

Furthermore, the time I spent working for big arms was much longer than it need be for you. How often during my earlier training years I had wished for a book such as this, describing exactly the exercises and training methods! But I had to learn a lot of what I now know by trial and error, by luck, hope, and mistakes.

So, the purpose of this book is to spare you some false turns and blind alleys on the road to magnificent arms. With my own errors in mind, this booklet is written for you, so you can avoid them. Follow the course as laid out . . . the prescribed exercises, sets, repetitions, exercise style. Put real determination in your workouts, make this a turning point in your big arm training . . . you won’t regret it!

Best of luck.

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After winning every NABBA title available to him, Brutal Bertil Fox came to the IFBB pro ranks in 1981. Naturally Bertil sent shockwaves through the ranks world wide.

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Arnold's Biceps Routine:

Barbell Curl (Standing): 5 Sets of 8,8,6,6,6 Reps

Arnold barbell curls

Dumbell Curl (Sitting): 5 Sets of Reps

Arnold  Dumbbell Curls

Restricted Inclined Dumbbell Curl: 5 Sets of 10 Reps

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Rachel McLish trained back twice a week. Below is her routine:

Pulley Row:

  • 3 warm-up sets of 15 reps
  • 3 sets of 5-8 reps

 

Pulley Row

 

Bent-over Row:

  • 3 sets of 5-8 reps

 

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Arthur Jones Ideal Training Routine:

Arthur Jones Ideal Workout Routine

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Here's a workout Arnold suggested for an individual that has been exercising using calisthenics for several weeks to get in shape and is ready to start lifting weights. Below is the program:

Monday and Thursday Program

Legs: