fat gripz arm routine - serious arm size and · pdf filenotes: the 8x8 method was a favorite...
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Workout DefinitionWorkout: FAT GRIPZ™ - Accumulation Phase -arms - 8x8 method
General Information
Duration: 26min 18s - 27min 12s
Total Sets: 22 Total Reps: 164 - 176Purpose: Hypertrophy and strengthNotes: The 8x8 method was a favorite of bodybuilding legend Vince Gironda. Perform all 8 sets of the "A" exercise with 30
seconds rest between sets. Rest 3-5 minutes and perform all 8 sets of the "B" exercises with 30 seconds rest. Rest 3-5 minutesand alternate exercises C1 & C2 with 60 seconds rest between each. Perform this workout twice a week for 3 weeks.
Components
A1 FAT GRIPZ™ Scott EZ curl - mid reverse grip
Sets: 8 Reps: 8 Tempo: 3-0-1-0 Rest: 30
Notes: Place FAT GRIPZ™ with slit TOWARDS the hand.
B1 FAT GRIPZ™ close grip 45 degree decline BB press
Sets: 8 Reps: 8 Tempo: 4-0-1-0 Rest: 30
Notes: Place FAT GRIPZ™ with slit AWAY from the hand. Hands should be approximately 10-12 inches apart.
C1 Curl - Seated - DB - Hammer Grip
Sets: 3 Reps: 6-8 Tempo: 3-0-1-0 Rest: 60
Notes: Hold DB's like hammers and curl them simultaneously.
step a
step b
step c
step d
step e
C2 Dip (Triceps)
Workout Definition http://www.strongeronline.com/app/workout/EntityRprt.cfm
1 of 2 03/02/2009 5:27 PMPDF processed with CutePDF evaluation edition www.CutePDF.comPDF processed with CutePDF evaluation edition www.CutePDF.comPDF processed with CutePDF evaluation edition www.CutePDF.comPDF processed with CutePDF evaluation edition www.CutePDF.comPDF processed with CutePDF evaluation edition www.CutePDF.comPDF processed with CutePDF evaluation edition www.CutePDF.comPDF processed with CutePDF evaluation edition www.CutePDF.comPDF processed with CutePDF evaluation edition www.CutePDF.comPDF processed with CutePDF evaluation edition www.CutePDF.comPDF processed with CutePDF evaluation edition www.CutePDF.comPDF processed with CutePDF evaluation edition www.CutePDF.comPDF processed with CutePDF evaluation edition www.CutePDF.comPDF processed with CutePDF evaluation edition www.CutePDF.com
FatGripz.com
FatGripz.com
Sets: 3 Reps: 6-8 Tempo: 4-0-1-0 Rest: 60
Notes: Upright posture, keep elbows over bar.
step a
step b
step c
Workout Definition http://www.strongeronline.com/app/workout/EntityRprt.cfm
2 of 2 03/02/2009 5:27 PM
FatGripz.com
FatGripz.com
,
Assigned Workout Tracking SheetWorkout: FAT GRIPZ™ - Accumulation Phase -arms - 8x8 method
Name: ,
Duration: 26min 18s - 27min 12s Total Sets: 22 Total Reps: 164 - 176
A1 FAT GRIPZ™ Scott EZ curl - mid reverse grip
Sets: 8 Reps: 8 Tempo: 3-0-1-0 Rest: 30
Notes: Place FAT GRIPZ™ with slit TOWARDS the hand.Date:
__________________
__________________
__________________
__________________
__________________
__________________
B1 FAT GRIPZ™ close grip 45 degree decline BB press
Sets: 8 Reps: 8 Tempo: 4-0-1-0 Rest: 30
Notes: Place FAT GRIPZ™ with slit AWAY from the hand. Hands should be approximately 10-12 inches apart.Date:
__________________
__________________
__________________
__________________
__________________
__________________
C1 Curl - Seated - DB - Hammer Grip
Sets: 3 Reps: 6-8 Tempo: 3-0-1-0 Rest: 60
Notes: Hold DB's like hammers and curl them simultaneously.Date:
__________________
__________________
__________________
__________________
__________________
__________________
C2 Dip (Triceps)
Sets: 3 Reps: 6-8 Tempo: 4-0-1-0 Rest: 60
Notes: Upright posture, keep elbows over bar.Date:
__________________
__________________
__________________
__________________
__________________
__________________
Assigned Workout Tracking Sheet http://www.strongeronline.com/app/person/PersonWorkoutRprt.cfm
1 of 1 11/01/2009 2:13 PM
FatGripz.com
FatGripz.com
,
Assigned Workout Tracking SheetWorkout: FAT GRIPZ™ - Accumulation Phase -arms - 8x8 method
Name: ,
Duration: 26min 18s - 27min 12s Total Sets: 22 Total Reps: 164 - 176
A1 FAT GRIPZ™ Scott EZ curl - mid reverse grip
Sets: 8 Reps: 8 Tempo: 3-0-1-0 Rest: 30
Notes: Place FAT GRIPZ™ with slit TOWARDS the hand.Date:
__________________
__________________
__________________
__________________
__________________
__________________
B1 FAT GRIPZ™ close grip 45 degree decline BB press
Sets: 8 Reps: 8 Tempo: 4-0-1-0 Rest: 30
Notes: Place FAT GRIPZ™ with slit AWAY from the hand. Hands should be approximately 10-12 inches apart.Date:
__________________
__________________
__________________
__________________
__________________
__________________
C1 Curl - Seated - DB - Hammer Grip
Sets: 3 Reps: 6-8 Tempo: 3-0-1-0 Rest: 60
Notes: Hold DB's like hammers and curl them simultaneously.Date:
__________________
__________________
__________________
__________________
__________________
__________________
C2 Dip (Triceps)
Sets: 3 Reps: 6-8 Tempo: 4-0-1-0 Rest: 60
Notes: Upright posture, keep elbows over bar.Date:
__________________
__________________
__________________
__________________
__________________
__________________
Assigned Workout Tracking Sheet http://www.strongeronline.com/app/person/PersonWorkoutRprt.cfm
1 of 1 11/01/2009 2:13 PM
FAT GRIPZ™ The Ultimate Arm Builder!
FatGripZ.com
FatGripz.com
FatGripz.com
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