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Workout Definition
Workout: FAT GRIPZ - Accumulation Phase -arms - 8x8 method
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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.
step a
step b
step c
step d
step e
C2 Dip (Triceps)
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Sets: 3 Reps: 6-8 Tempo: 4-0-1-0 Rest: 60 Notes: Upright posture, keep elbows over bar.
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step a
step b
step c
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40
8 8
35 40
8
8
30
28
26
24
24 8
24
Thursday __________________
__________________ __________________ __________________ __________________
44
And So On.....
EXAMPLE
225
8
8
200 8
190
170 8
160
8 150
150 8
150 8
Thursday
230
205
And So On.....
EXAMPLE
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 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).
C2 Dip (Triceps)
Sets: 3 Reps: 6-8 Tempo: 4-0-1-0 Rest: 60 Notes: Upright posture, keep elbows over bar.
Date: __________________ __________________ __________________ __________________ __________________ __________________
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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: __________________ __________________ __________________ __________________ __________________ __________________
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