Workout Definition

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Workout Definition
Workout: FAT GRIPZ - Accumulation Phase -arms - 8x8 method

Share Your Results! Send Me An Email At results@fatgripz.com

As with any exercise program, always consult a physician before beginning.

General Information
Duration: 26min 18s - 27min 12s
Total Sets: 22
Total Reps: 164 - 176
Purpose: Hypertrophy and strength
Notes: 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 minutes
and 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)

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03/02/2009 5:27 PM

Workout Definition

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Sets: 3
Reps: 6-8
Tempo: 4-0-1-0
Rest: 60
Notes: Upright posture, keep elbows over bar.

step a

step b

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As with any exercise program, always consult

a physician before beginning.

step c

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03/02/2009 5:27 PM

Assigned Workout Tracking Sheet

1 of 1

http://www.strongeronline.com/app/person/PersonWorkoutRprt.cfm
As with any exercise program, always consult a
physician before beginning.
,

FatGripz.com

Assigned Workout Tracking Sheet

Workout: 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:
Monday
__________________

40

35

44

40

Thursday
__________________

8
8

30

28

26

24

24 8

24

And So On.....

__________________
__________________

EXAMPLE

__________________
__________________

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:
Monday
__________________

Thursday

__________________

225

230

200 8

205

190

170 8

160

8 150

150 8

150 8

And So On.....

__________________
__________________

EXAMPLE

__________________
__________________

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:
__________________
__________________
__________________
__________________
__________________
__________________

Read the workout instructions at the top of page 1 carefully.

Perform this routine twice a week (for example Mon &
Thurs).
The other body parts could be done as follows:
Tues could be Chest/Back 5 sets x 6 reps
Fri could be Quad/Ham 5 sets x 6 reps

C2 Dip (Triceps)
Sets: 3
Reps: 6-8
Tempo: 4-0-1-0
Rest: 60
Notes: Upright posture, keep elbows over bar.
Date:
__________________
__________________

Remember the priority is the arm days (what ever days you
choose).
Your goal is to improve the starting weight every time you
do the arm
day (doesn't have to be much... can be as little as a few
pounds).

__________________
__________________
__________________
__________________

FatGripz.com

11/01/2009 2:13 PM

Assigned Workout Tracking Sheet

1 of 1

FAT GRIPZ The Ultimate Arm Builder!

http://www.strongeronline.com/app/person/PersonWorkoutRprt.cfm

FatGripZ.com

FatGripz.com

Assigned Workout Tracking Sheet

As with any exercise program,

always
,
consult a physician before beginning.

Workout: 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:
__________________
__________________
__________________
__________________
__________________
__________________

FatGripz.com

11/01/2009 2:13 PM