Team Body Spartan heads to Powerhouse Gym in Redwood City, CA to get the insider tips on Big Rycklon Stephens’ arm workout
In the arm workout video below, Gabe Tuft gets a short interview in with Rycklon Stephens before they blast arms for a solid two hours. For those of you that don’t know, Rycklon was previously a part of WWE and went by the stage name Ezekiel Jackson. He was the very last ECW Heavy Weight Champion before the show went off air in 2010.
“Big Ryck” as we call him sports a set of 23″ arms that Gabe has personally been hit in the face by, during his WWE run with Rycklon. We highly recommend watching the video all the way through. This isn’t just for motivation, but more of the fact that Ryck and the Spartans give several high quality tips for the arm workout that you just can’t get anywhere else.
The Bryckhouse arm workout is below! But first, if you like this workout, you need to try our 12-week program:
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The Bryckhouse Big Arms Workout
Triceps pushdowns – warm up
Use a close grip bar and start light. Slowly add a little bit of weight until you’ve got a solid pump going and you’re working hard on the last 5-10 reps on sets 3 and 4.
| Set | Super Set | Reps | Rest |
| 1 | No | 30 | 2 minutes max between sets |
| 2 | No | 25 | 2 minutes max between sets |
| 3 | No | 20 | 2 minutes max between sets |
| 4 | No | 20 | 2 minutes to next exercise |
Triceps overhead dumbbell extensions
| Set | Super Set | Reps | Rest |
| 1 | No | 20 | 2 minutes max between sets |
| 2 | No | 15 | 2 minutes max between sets |
| 3 | No | 12 | 2 minutes max between sets |
| 4 | No | 6-12 | 2 minutes to next exercise |
Barbell curls
On the last set (set 5), drop the weight to your original starting weight, or a weight where you can just barely get 20 reps.
| Set | Super Set | Reps | Rest |
| 1 | No | 30 | 2 minutes max between sets |
| 2 | No | 20 | 2 minutes max between sets |
| 3 | No | 15 | 2 minutes max between sets |
| 4 | No | 8 | 2 minutes max between sets |
| 5 | No | 20 | 2 minutes to next exercise |
Biceps machine curls with a 3 second hold at the top.
Sit with your body laid straight out and your quads just touching the seat. The goal here is the take all of the movement out of your shoulders and make the biceps do 100% of the work. Refer to the video above for details. Each rep must be held at the top for 3 seconds. On the final set, switch to single arm curls.
| Set | Super Set | Reps | Rest |
| 1 | No | 16 | 2 minutes max between sets |
| 2 | No | 12 | 2 minutes max between sets |
| 3 | No | 10 | 2 minutes max between sets |
| 4 | No | 10 each arm | 2 minutes to next exercise |
Dumbbell hammer curls, simultaneous
| Set | Super Set | Reps | Rest |
| 1 | No | 20 | 2 minutes max between sets |
| 2 | No | 15 | 2 minutes max between sets |
| 3 | No | 10 | 2 minutes max between sets |
| 4 | No | 6 | 2 minutes to next exercise |
Triceps extensions triple set
Use an EZ Curl Bar and extend your arms beyond your head, at about a 60 degree angle. Do 10 reps. Then, without rest, perform standard skull crushers with your arms directly over your head (90 degrees) and the bar just touching your forehead at the lower portion of the movement. Finally, without resting, do close grip presses with your elbows flared out and lowering the bar to the upper part of your chest. A full range of motion isn’t necessary for this part of the exercise. Just go far enough down until you feel the most stress on the triceps. The combination of those three exercises will be ONE SET.
| Set | Triple Set | Reps | Rest |
| 1 | Yes | 10/10/10 | 2 minutes max between sets |
| 2 | Yes | 10/10/10 | 2 minutes max between sets |
| 3 | Yes | 10/10/10 | 2 minutes max between sets |
| 4 | Yes | 10/10/10 | 2 minutes to next exercise |
Dumbbell skull crushers superset with single arm, perpendicular triceps extensions.
The Body Spartans used 15 lbs dumbbells for this exercise. Do a standard skull crusher but flare your wrists out at the top and squeeze and hold at the top for at least one full second. The negative movement should be slow and deliberate as well. Then, without resting, do single arm, across-the-face triceps extensions for each arm. You MUST squeeze and hold each rep at the top for at least a single second for the rep to count. This is a slow and deliberate movement. No fast “banging out” reps allowed here.
| Set | Triple Set | Reps | Rest |
| 1 | Yes | 10/10/10 | 2 minutes max between sets |
| 2 | Yes | 10/10/10 | 2 minutes max between sets |
| 3 | Yes | 10/10/10 | 2 minutes max between sets |
| 4 | Yes | 10/10/10 | 2 minutes to next exercise |
Final thoughts on Rycklon Stephen’s big arms workout
Form is key for all of these exercises. This specific routine will incorporate movements and rep schemes that are designed to tear down the muscle fibers, as well as those that will give you an incredible pump. You’re getting the best of both worlds. Be sure to get enough protein during your daily meals since we are definitely tearing down muscle here and we need to ensure we rebuild bigger and stronger.
Finally, remember, this entire workout is all about perspective. Use weight that is in line with your experience level and strength, but don’t be afraid to push yourself. You’ll never grow if you don’t push those boundaries.
More information on Bryckhouse Pro-Wrestling School
Rycklon Stephens is the owner and instructor of Bryckhouse Pro-Wrestling School in Redwood City, CA. If you are interested in learning to be a professional wrestler, and are in the San Francisco Bay Area, this is definitely the place to start. As the last ECW Champion, Rycklon has more knowledge, experience, and clout in pro-wrestling than anyone else in the Bay Area. For more information, visit their Facebook Page here.
