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

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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

step c

Workout Definition http://www.strongeronline.com/app/workout/EntityRprt.cfm

2 of 2 03/02/2009 5:27 PM

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,

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

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