AS YOU ALL KNOW, IT WAS MY MAGNIFICENT

OBSESSION TO OBTAIN 22" ARMS.

SO WHAT DID I DO?
I trained them mothafuckas everyday for 2
years! End result? I now have 22" arms!...
Relatively speaking in terms of the rest of the
major body parts, arms are a small muscle
group. Being a small muscle group, they
recover faster than larger muscle groups.
That's why myself and many others were able
to train them directly every day and still
receive major gains... Think about it, besides
curls and triceps extensions, you are still
training them mothafuckas everyday while
hitting other body parts Every pressing
movement like bench press, shoulder press
etc, you are training your triceps And with
pulling movements: lat pull downs, upright
rows, seated rows, deadlifts, you are training
your biceps and forearms... So I don't want to
hear about over doing it when it comes to
training arms!!!

ANOTHER VERY IMPORTANT

ELEMENT IN BUILDING YOUR
BODY AND BECOMING A
SIDEWALK CRACKING
MOTHAFUCKA IS THAT MINDMUSCLE CONNECTION
Talk to your arms! Look at your arms!
Command them mothafuckas to grow!!!
You are the boss of your body!... You
control what happens to your
physique!... You control that iron, don't
let the iron control you!... People look
at me like I'm crazy sometimes, but
guess what? I got 22's!!!. This
program that I wrote here is a guide
What I want you to do is exactly how I
laid it out for you... Once you have it
down, you can start modifying it... Mix
and match movements throughout the
week... But it is important for you to do
this exactly how I laid it out so you can
know how you are supposed to feel
after training arms... If you feel like you
can keep going at the end of your arm
session, you need to do fuckin more!!!

MOVEMENT 1: WARM UP

MOVEMENT 2: DUMBBELL
PREACHER CURLS

4 sets of dips supersetted with false

grip pull-ups / max reps on each.

(Single arm)
Set 1: 50lbs x 10 reps
Set 2: 70lbs x 10 reps
Set 3: 90lbs x Max reps
Set 4: 100lbs x Max reps
Set 5: 70lbs burnout

MOVEMENT 3: SKULL CRUSHERS

MOVEMENT 4: T CURLS
(with dumbbells)

Use an easy curl bar. I usually throw a

45lb plate on each side. Without a
partner do 10 reps, then rest for
approximately 10 seconds. Then repeat.
Do this no less than 5 sets or 50 reps.
But don't stop there, continue until you
can'tget more than 5 or 6 reps at a time.

*A CT FLETCHER EXCLUSIVE
Do this on an Incline bench.. Arms out to
the side as if you are doing a side ways
hammer curl.. Palms out, thumbs facing the
ceiling.. You don't need a lot of weight with
this, because it is a specialty movement and
this is for ne tuning.. Do the curls slow and
controlled, do not rush through this..
Set 1: 30lbs (each DB) X 20 reps
Set 2: 35lbs X 20 reps
Set 3: 40lbs X 20 reps
Set 4: 40lbs X 15 reps
Set 5: 35lbs X20 reps
Set 6 30lbs X 30 reps

"MY SON, BIG MIKE RASHID,

BEING ALPHA AS FUCK
COMMANDING THEM
MUTHAFUCKIN ARMS TO
GROW GOD DAMMIT!!!"

MOVEMENT 5: DUMBBELL
SKULL CRUSHERS

MOVEMENT 6: BARBELL CURLS

Take 5 sets of dumbbells and place

them on the oor in order from
lightest to heaviest. Lay down on
your back between them. Get 20
reps on each set of dumbbells with
no break. Perform all the way up to
the heaviest, then go back down to
the lightest for a total of 200 reps!

Set up 3 separate barbells... my weight

is typically 85lbs, 105lbs and 135lbs.
Start with the lightest weight for 10
reps, then next barbell for 10 reps,
then the heaviest weight for 10 reps.
After that, no break! (5-10 seconds
max if needed). Go back to the lightest
weight and repeat. Do this 3 times for
a total of 90 reps.

7
8
and

MOVEMENT 7/8: CABLE

TRICEP EXTENSIONS &
CABLE CURLS
5 sets of cable tricep
extensions supersetted with
bicep curls. Do 20 reps
each! The Only break you'll
get will be from 60 to 90
seconds maximum after the
curls.

I Command
you to Grow!
BICEPS/ARM DAY WITH C.T.
FLETCHER

NEXT STOP:
MT BICEPIUS
BICEPS WORKOUT WITH
C.T. FLETCHER

LEGAL DISCLAIMER

The advice of a medical professional should be sought before participating in any physical activity or exercise
program. Participation in physical exercise or training activities outlined in this eBook, you do so entirely at your
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is provided as is, and without warranties.

Physical exercise can be strenuous and subject to risk of serious injury (including but not limited to
musculoskeletal injury, spinal injuries, abnormal blood pressure responses, and rare instances heart attack or
death), it is urged that you obtain physical examination from a doctor before using any exercise equipment or
participating in any exercise activity. Any recommendation for changes in diet including the use of food
supplements, weight reduction and/or body building enhancement products are your responsibility and you should
consult a physician prior to undergoing any dietary or food supplement changes.

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