FAT GRIPZ 177
Contents
1. Fat Gripz Enterprises All rights 9 reserved can add a few pounds by themselves to your bench don t worry I ve included these in the routine The bench press BP can be performed at a number of different angles all targeting different parts of the chest with flat incline and decline being the major ones Flat bench is believed to create the largest amount of muscle stimulus in the chest hence the reason it is know as the king of upper body exercises Incline press will place a greater emphasis on the upper pecs clavicular head and the front anterior head of the shoulder Decline press will target the lower part of the chest In addition to the angle where you grip the bar will make a big difference on Triceps are the secondary movers for bench the training effect There are three EEE EERE ic wien your hands are closer then your shoulders in the locked out position and will work more triceps then chest Bi acromial grip when your hands are exactly inline with your shoulders at the locked out position and works a balance of chest and triceps Bi acromial grip is very useful when developing functional real world strength for sports as this is the most common hand position when you are blocking in sports Wide grip is when your hands are wider then your shoulders in the locked out position and will work more chest So depending on your goals different hand positions can make a big difference in what the bench press2. will do for you www FatGripz com 10 FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights reserved Remember what you ve been doing up until now has gotten you the exact results you have So if you want to reach a new level you are gonna have to learn something new What about the other body parts This routine is specifically designed to cause rapid increase in bench press poundage s and chest and triceps size If you try set new personal bests in you squat deadlift bench press etc at the same time you will NOT get the gains you could otherwise get from this program trust me Your body is like a machine it is only capable of a finite amount of work after that is will burn out Also the ACTUALLY GROW AS WELL Now this does not mean you will stop training the other body parts it just means do not go for any personal bests during this routine got it Read the next section for an example Training split The attached routines should be completed twice per week the rest of the body can be trained over 2 more days for a total of four training days per week If you have very good recoverability you can add a fifth day of light and I stress light cardio say maybe 20 minutes Again the focus of this routine is on your arms In order to get the best possible results do not beat up the rest of your body during this time Your split could look like this if you need to adjus
3. FAT GRIPZ 177 12 Weeks to Extreme Arms 2 FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz Enterprises All rights reserved Table of contents TOO ra da mone 4 as A o 6 How to use this T ata coi 8 Eli 0 r E a 11 K TU 12 Phase 3 weeks GOs www FatGripz com FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz Enterprises All rights 3 reserved Copyright 2011 by Fat Gripz Enterprises AH rights Reserved No portion of this manual may be used reproduced or transmitted in any form or by any means electronic or mechanical including fax photocopy recording or any information storage and retrieval system by anyone but the purchaser for their own personal use This manual may not be reproduced in any form without the express written permission of Fat Gripz Enterprises except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine newspaper or journal and all of these situations require the written approval of Fat Gripz Enterprises prior to publication The information in this book is for educational purposes only The information in this book is based on my own personal experiences and my own interpretation of available research It is not medical advice and Tam not a medical doctor The information within this book is meant for healthy adult individuals You should consult with your physician to make sure i
4. I ve just listed some key points that you should be doing at a minimum e Water our bodies are over 75 water and this includes our muscles If you want your muscles to look full make sure you drink plenty of water at least 2 litres 5 gallon a day Ideally you should invest in a water filter that will remove most chlorine and fluoride e Protein shoot for at least Igram per pound of lean body weight Whole food sources should make up the bulk e Carbs If you are trying to gain size you will need carbs Try to make sure that they are clean starchy carbs for example rice oatmeal sweet potatoes Start at 100grams per day and add from there Watch your leanness If you start adding fat or are not lean enough to see your muscle definition cut back on the carbs and calories e Creatine It has been around for years and YES it works Add 5 grams of creatine to your post workout shake e Multi vitamin No one eats perfectly A good multi is like insurance And remember more is NOT always better when it comes to vitamins Pre workout There is a lot of debate on this one Personally 1 like to go with good old fashioned coffee about 30 min before During workout Again a few different schools of thought here some say have carbs some say no I have found plenty of filtered water and about 15grams of BCAA branch chain amino acids to be very anabolic www FatGripz com FAT GRIPZ 177 12 Weeks To Extreme Ar
5. Reps 60 secs rest Do not bounce the bar off your chest and keep you bum on the bench use FAT GRIPZ with slit away from hands 45 Incline Dumbbells Press 6 Sets x 12 Reps 60 secs rest Do not bounce the DB s off your shoulders use FAT GRIPZ with slit away from hands Flat Dumbbell Flyes 6 Sets x 12 Reps 45 secs rest Go for maximum stretch use FAT GRIPZ with slit away from hands Triceps Cable Press downs 4 Sets x 10 Reps 45 secs rest Skull crushers with an EZ curl bar 4 sets x 10 reps 45 secs rest use FAT GRIPZ with slit away from hands e Always do 1 3 warm up sets before the actual workout e Doall the A sets then all the B sets then the C and then the triceps exercises e Perform this routine twice a week with about 3 days between each e g Monday and Friday www FatGripz com FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights 1 reserved 3 Phase 2 VVeeks 4 6 Feeling Stronger Alreadyl Flat Dumbbell Press 6 Sets x 10 Reps 60 secs rest Do not bounce the DB s off your shoulders use FAT GRIPZ with slit away from hands Incline Barbell Bench Press 6 Sets x 10 Reps 60 secs rest Keep your bum in the bench and touch the upper chest use FAT GRIPZ with slit away from hands Seated Alternate Dumbbell Curls 6 Sets x 12 Reps 30 secs rest Go for maximum stretch use FAT GRIPZ with slit away from hands Skull crushers wit
6. arms Weeks 10 12 Time to separate the men from the boys Close Grip Chin ups AMRAP each set rest as long as you need stands for as many reps as possible Use an under hand supinated grip and make sure your chin clear the bar use FAT GRIPZ with slit towards hands Parallel Bar Dips AMRAP each set rest as long as you need stands for as many reps as possible Stop just short of lockout to keep constant tension on the triceps use FAT GRIPZ on dip bars Always do 1 3 warm up sets starting light and gradually increasing the weight before starting the actual workout This workout will be VERY tough e Perform this workout twice per week with about 3 days between each e g Tuesday and Friday Do A 1 gt rest gt A 2 rest and back to A 1 If you can finish this entire 12 vveeks program especially vveeks 9 12 your arms will ABSOLUTELY BE BIGGER then when you started GUARANTEED e NOW GO BUY NEW T SHIRTS www FatGripz com FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz Enterprises All rights reserved 1 5 VVorkout log For phases 1 3 re print for each phase Order Exercise Set Set Set Set Set Set Set Set Set Set 8 9 10 1 2 3 4 5 6 7 LL l LL 1 www FatGripz com 16 FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz Enterprises All rights reserved Workout log phases Week 10 100 total reps
7. atGripz com FatGripz Instructions pdf Be safe The illustrations don t show it but make sure to use a competent spotter and or properly set up power rack for all exercises www FatGripz com 4 FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights reserved Introduction Is your goal to bench two plates three plates or more What ever you re shooting for I promise if you follow this routine you will absolutely be benching more then when you started You may be asking yourself how are Fat Gripz going to help with your benching Well it works like this Training with a thick grip for pressing movements will cause increased neural activation and increased muscle activation through the entire chain starting with your hands Now this also means that when you first start to use Fat Gripz for benching you might not be able to handle the same weight as you normally do Don t freak out This is perfectly normal Once your body begins to adapt to this new thick grip your bench numbers will go through the roof Now at this point I want to make clear that this is a BENCH specialization routine it will take you 12 weeks to complete do not combine this with The Fat Gripz 177 Extreme Arms Routine or any other specialization routine Unless you are taking steroids which I do NOT recommend or you are truly the one in a thousand that has super genetics your body only
8. h an EZ curl bar 4 sets x 10 reps 45 secs rest Triceps Cable Press downs 4 Sets x 10 Reps 45 secs rest use FAT GRIPZ with slit away from hands e Always do 1 3 warm up sets before the actual workout e Doall the A sets then all the B sets then the C and then the triceps exercises e Perform this routine twice a week with about 3 days between each e g Monday and Friday www FatGripz com 14 FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights reserved Phase 3 Weeks 7 9 Time To Up The Weight Flat Barbell Press 5 Sets x 5 Reps 90 secs rest Be sure to fully stretch out the arm at the bottom and do NOT swing the weight up use FAT GRIPZ with slit away from hands Decline Dumbbell Press 5 Sets x 5 Reps 90 secs rest Do not bounce the DB s off your shoulders use FAT GRIPZ with slit away from hands Incline Dumbbell Flyes 6 Sets x 12 Reps 60 secs rest Go for maximum stretch use FAT GRIPZ with slit towards hands Dips 4 sets x 10 reps 45 secs rest Triceps Cable Press downs 4 Sets x 10 Reps 45 secs rest use FAT GRIPZ with slit away from hands e Always do 1 3 warm up sets before the actual workout e Do A 1 rest 2 rest and back to A 1 Do this until you have done all the A sets before moving onto the B sets e Perform this routine twice a week with about 3 days between each e g Monday and Friday www FatGripz co
9. has a finite ability to recover so gains will come best when you focus on one area at a time www FatGripz com FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights 5 reserved And remember this program is not a magic pill You vvill have to vvork hard to achieve your goals The truth is that major muscle building requires you to tap into the warrior that lives inside you You will need to remember this as you get into this program It s HARD but if you stick with it all the way thru you will not only get in touch with that inner vvarrior but your bench will definitely go up I have seen this program work over and over for the people I ve trained It never fails to produce significant increases in bench press poundages and the respect that goes with pushing big iron Find that warrior in you now commit to the program 100 and hit the gym www FatGripz com 6 FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights reserved Nutrition This is not meant to be a complete guide to nutrition but rather just a refresher to ensure you have the basics covered I ve just listed some key points that you should be doing at a minimum I cover these in the Fat Gripz 177 routine as well e Water our bodies are over 75 water and this includes our muscles If you want your muscles to look full make sure you drink plenty of water at least 2
10. igger Bench Fast 2011 Fat Gripz Enterprises All rights reserved Max Testing Protocol 120 secs rest after each set a x Empty Bar X 15 reps v 5 reps at 40 of maximiim 3 reps at 50 of maximiim 2 reps at 70 of ACLE max m m OM 1 rep at 85 of maximiim 1 rep at 95 of maximiim qa Add 2 5 5lbs each set until maximum is reached Qs www FatGripz com
11. litres 5 gallon a day Ideally you should invest in a water filter that will remove most chlorine and fluoride Protein shoot for at least 1gram per pound of lean body weight Whole food sources should make up the bulk e Carbs If you are trying to gain size you will need carbs Try to make sure that they are clean starchy carbs for example rice oatmeal sweet potatoes Start at 100grams per day and add from there Watch your leanness If you start gaining bodyfat or are not lean enough to see your muscle definition cut back on the carbs and calories e Creatine It has been around for years and YES it works Take 5 grams per day e Multi vitamin No one eats perfectly A good multi is like insurance And remember more is NOT always better when it comes to vitamins Pre workout There is a lot of debate on this one Personally I like to go with good old fashioned coffee about 30 min before www FatGripz com FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights 7 reserved e During vvorkout Again a few different schools of thought here some say have carbs some say no 1 have found plenty of filtered vvater and about 15grams of BCAA branch chain amino acids to be very anabolic e Post vvorkout Carbs and protein after the workout will help your gains to come much faster There are plenty of good post workout shakes Find a high quality one that you like Sleep Yes thi
12. m FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights 1 reserved 5 Phase 4 At the end of this phase re test your max bench Weeks 10 12 Cluster What Cluster Training Flat Barbell Press Cluster 5 sets x 5 reps vvith 10 secs rest betvveen reps 120 secs rest use FAT GRIPZ with slit away from hands Incline Barbell Press Cluster 5 sets x 5 reps with 10 secs rest between reps 120 secs rest use FAT GRIPZ with slit away from hands Seated DB Triceps Overhead Extension 4 sets x 10 reps 60 secs rest Triceps Cable Press downs 4 Sets x 10 Reps 60 secs rest Seated Dumbbell External Rotation 4 sets x 12 reps Sit with your elbow on your knee and rotate the dumbbell as pictured This is a very small muscle and you should feel the back of your shoulder working 60 secs rest e Always do 1 3 warm up sets starting light and gradually increasing the weight before starting the actual workout www FatGripz com 16 FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights reserved www FatGripz com FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights reserved 1 7 Workout log For phases 1 3 re print for each phase Order Exercise Set Set Set Set Set B ee Da a O ee a 66 77 BB 9082702757 M www FatGripz com 18 FAT GRIPZ Bench Build A b
13. ms 2011 Fat Gripz Enterprises All rights 7 reserved e Post vvorkout carbs and protein after the workout will help your gains to come much faster There are plenty of good post workout shakes Find a high quality one that you like Sleep yes I put this under nutrition It s a well known fact that you especially when you sleep Shoot for 7 9 hours per night or your gains will suffer www FatGripz com 8 FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz Enterprises All rights reserved How to use this program Who is this program for Anyone who wants to add new size strength to their arms bust through a plateau have ladies subconsciously touch your arms have men fear and respect you i e it s for YOU But I read that you shouldn t do Listen one of the top bodybuilders in the world told me the best routine is the one you haverrt done It took me a lot of years to understand what he meant but I do now To reach your goals you have got to be willing to try things other people will tell you is too much blah blah blah All I can tell you is there are a magazines And please DO NOT THINK YOU KNOW BETTER AND START CHANGING THE ROUTINES Follow the programs and 1 GUARANTEE your arms will be bigger then when you started What about the other body parts This routine is specifically designed to cause rapid new size and strength gains in your arm
14. n Skull Crushers 6 Sets x 8 Reps 45 secs rest Use an EZ curl bar and elbows stay pointed to the ceiling use FAT GRIPZ with slit away from hands e Always do 1 3 warm up sets before the actual workout e Do rest A 2 rest and back to A 1 Do this until you have done all the A sets before moving onto the B sets e Perform this routine twice a week with about 3 days between each e g Tuesday and Friday www FatGripz com 12 FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz Enterprises All rights reserved Phase 2 Weeks 4 6 I swear my arms are already BIGGER Standing Barbell Curl 7 Sets x 12 Reps 30 secs rest Be sure to fully stretch out the arm at the bottom and do NOT swing the weight up use FAT GRIPZ with slit towards hands Close Grip Press 7 Sets x 12 Reps 30 secs rest Stop just short of lockout to keep constant tension on the triceps use FAT GRIPZ with slit away from hands Seated Alternate Dumbbell Curls 6 Sets x 12 Reps 30 secs rest Fully stretch out the arms at the bottom and curl one arm up at a time and twist it slight outwards at the top use FAT GRIPZ with slit towards hands Seated Overhead Triceps Extensions 6 Sets x 12 Reps 30 secs rest Use an EZ curl bar use FAT GRIPZ with slit towards hands Always do 1 3 warm up sets before the actual workout Do rest A 2 rest and back to A 1 Do this until you have done all the A
15. of each it doesn t matter how many sets it takes to get there For example on the first set you may get 10 20 reps amp by the time you get to the end you may be only doing 1 3 reps keep going until you hit 100 total Order Exercise A 1 A 2 A 2 Week 11 150 total reps Order Exercise A 2 A 1 Week 12 200 total reps of each Order Exercise A 2 www FatGripz com FAT GRIPZ BENCH Build A Bigger Bench FAST 2 FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights reserved Table of contents MENA cae O 4 PU OL a PAE la ld E a ee 6 How tonse ihis proT iier an 8 Fu a E E E EE T dn 12 Phase 2 weeks 4 6 13 Phase 3 weekee M geeeeegeeeeeeggggeeeeegreeeegeteeegeegreeeeegeg 14 FAT GRIPZ Phase 4 wee lg ii b z WWW FATGRIPZ COM Workout lop Tor phases le aa lis 17 OT T naar 18 www FatGripz com FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights 3 reserved Copyright 2011 by Fat Gripz Enterprises AH rights Reserved No portion of this manual may be used reproduced or transmitted in any form or by any means electronic or mechanical including fax photocopy recording or any information storage and retrieval system by anyone but the purchaser for their own personal use Thi
16. rtainly unlike anything you have seen before AND it can help you get results that you have never seen before too This program is melts DIFFERENT to say the least Do yourself a favor Suspend everything you have been taught about training and especially about so called overtraining Most of it is complete B S designed to make muscle building sound easy so that you buy the latest crappy training routine or product thinking that it s a magic pill The truth is that major muscle building requires you to tap into the warrior that lives inside you You will need to remember this as you get into this program It s HARD but if you stick with it all the way thru you will not only get in touch with that inner warrior but you will have a set of awesome BIG arms to match www FatGripz com FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz Enterprises All rights 5 reserved I have seen this program work over and over for the people I ve trained It never fails to produce significant arm size gains and leaves people staring at their arms with a huge sense of pride Find that warrior in you now commit to the program 100 and hit the gym www FatGripz com 5 FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz Enterprises All rights reserved Nutrition This is not meant to be a complete guide to nutrition but rather just a refresher to ensure you have the basics covered
17. s If you try set new personal bests in you squat deadlift bench press etc at the same time you will NOT get the gains you could otherwise get from this program trust me Your body is like a machine it is only capable of a finite amount of work after that is will burn out Also the gains come easier when you www FatGripz com FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz Enterprises All rights 9 reserved WELL Now this does not mean you will stop training the other body parts it just means do not go for any personal bests during this routine got it Read the next section for an example Training split The attached routines should be completed twice per week the rest of the body can be trained over 2 more days for a total of four training days per week If you have very good recoverability you can add a fifth day of light and I stress light cardio say maybe 20 minutes Again the focus of this routine is on your arms In order to get the best possible results do not beat up the rest of your body during this time Your split could look like this Gf you need to adjust based on your schedule just don t do more then two days in a row e Monday Chest back Tuesday Arms attached routine Wednesday Rest Thursday Legs e Friday Arms same as Tuesday e Sat Sun Rest www FatGripz com 10 FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz En
18. s is not strictly nutrition but it s a well known fact that gym especially when you sleep Shoot for 7 hours per night or your gains will suffer www FatGripz com 8 FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights reserved How to use this program Who is this program for Anyone who wants to add more weight to their bench press bust through a plateau add some size to your chest and triceps get some respect from the guys at the gym i e it s for YOU About the bench press The bench press is known as the king of upper body exercises for a reason Nothing builds bigger thicker pectoral muscles faster then the bench press and it s variations and nothing commands more respect in the gym then a big bench So it s time you learned a little about it Bench press is used to grow and strengthen the pectoralis major muscle as well as other supporting muscles including the front of the shoulder anterior deltoids serratus anterior coracobrachialis scapulae fixers trapezii and the triceps The primary mover for the bench press are the pectoral muscles with the secondary movers being the triceps and a whole host of stabilizer Pecs are the primary movers for bench 1 muscles all come together to lift the bar off your chest These stabilizers are often neglected and when properly trainer www FatGripz com FAT GRIPZ Bench Build A bigger Bench Fast 2011
19. s manual may not be reproduced in any form without the express written permission of Fat Gripz Enterprises except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusion in a magazine newspaper or journal and all of these situations require the written approval of Fat Gripz Enterprises prior to publication The information in this book is for educational purposes only The information in this book is based on my own personal experiences and my own interpretation of available research It is not medical advice and I am not a medical doctor The information within this book is meant for healthy adult individuals You should consult with your physician to make sure it is appropriate for your individual circumstances Keep in mind that exercise and nutritional needs vary from person to person depending on age sex health status and total diet If you have any health issues or concerns please consult with your physician Always consult your physician before beginning or making any changes in your diet or exercise program for diagnosis and treatment of illness and injuries and for advice regarding medications FAT GRIPZ is a trademark of FAT GRIPZ Enterprises The FAT GRIPZ product is the subject of pending US design patent no 29 343 311 and Registered Community Design no 1598491 Also before you begin make sure that you have read the Instructions For All Users of Fat Gripz available at F
20. sets before moving onto the B sets Perform this routine twice a week with about 3 days between each e g Tuesday and Friday www FatGripz com FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz Enterprises All rights 1 reserved 3 Phase 3 Weeks 7 9 The PUMP is INSANE My arms feel huge Incline Dumbbell Curls 8 Sets x 12 Reps 20 secs rest Be sure to fully stretch out the arm at the bottom and do NOT swing the weight up use FAT GRIPZ with slit towards hands Triceps Press Downs 8 Sets x 12 Reps 20 secs rest Stop just short of lockout to keep constant tension on the triceps and do not swing your body to move the weight use FAT GRIPZ with slit towards hands Concentration curls 8 Sets x 12 Reps 30 secs rest Fully stretch out the arms at the bottom do not swing it up Use 5 secs rest between arms use FAT GRIPZ with slit towards hands One DB overhead extension 8 Sets x 12 Reps 30 secs rest Interlock your fingers around the DB e Always do 1 3 warm up sets before the actual workout e Do rest A 2 rest and back to A 1 Do this until you have done all the A sets before moving onto the B sets e Perform this routine twice a week with about 3 days between each e g Tuesday and Friday www FatGripz com 14 FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz Enterprises All rights reserved Phase 4 Almost time to re measure your
21. t based on your schedule just don t do more then two days in a row e Monday Chest triceps attached routine www FatGripz com FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights 1 reserved 1 e Tuesday Back biceps Wednesday Rest e Thursday Chest triceps attached routine e Friday Legs e Sat Sun Rest Arms Back Legs Shoulders Forearms Here is an example of what you could do for the other body parts e Arms remember no personal bests 8 sets per body part x 10 reps 2 exercises 4 sets each For example incline curls 4 sets x 10 reps then incline press 4 sets x 10 reps For triceps cable press downs 4 sets x 10 reps then skull crushers with an EZ curl bar 4 sets x 10 reps e Back 4 sets pull ups x 10 reps then 4 sets pull downs x 10 reps e Shoulders 4 sets of military presses x 10 reps and 4 sets of lateral raise x 10 reps e Abs throw in 100 sit ups at the end of each workout e Legs keep this to a minimum I suggest 4 sets of 10 reps of squats and 4 sets of 10 reps leg press once a week Forearms if you are using the FAT GRIPZ on all your exercises you will www FatGripz com 12 FAT GRIPZ Bench Build A bigger Bench Fast 2011 Fat Gripz Enterprises All rights reserved Phase 1 Before starting test your 1 rep maximum bench Weeks 1 3 Why can t I bench the same weight Flat Barbell Bench Press VVide Grip 6 Sets x 12
22. t is appropriate for your individual circumstances Keep in mind that exercise and nutritional needs vary from person to person depending on age sex health status and total diet If you have any health issues or concerns please consult with your physician Always consult your physician before beginning or making any changes in your diet or exercise program for diagnosis and treatment of illness and injuries and for advice regarding medications FAT GRIPZ is a trademark of FAT GRIPZ Enterprises The FAT GRIPZ product is the subject of pending US design patent no 29 343 311 and Registered Community Design no 1598491 Also before you begin make sure that you have read the Instructions For All Users of Fat Gripz available at FatGripz com FatGripz Instructions pdf Be safe The illustrations don t show it but make sure to use a competent spotter and or properly set up power rack for all exercises www FatGripz com 4 FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz Enterprises All rights reserved Introduction Well I ve got good news and I ve got bad nevvs First the BAD NEWS it turns out that your worst fears are true your arms ARE too small and as long as they stay that way you will always feel like you ve never quite got the physique you feel you were meant to have The GOOD NEWS is that you have in front of you a training program which can change that This program is almost ce
23. terprises All rights reserved Chest Back Legs Shoulders Forearms Here is an example of what you could do for the other body parts Chest Back remember no personal bests 8 sets per body part x 10 reps 2 exercises 4 sets each For example flat bench 4 sets x 10 reps then incline press 4 sets x 10 reps Back 4 sets pull ups x 10 reps then 4 sets pull downs x 10 reps Shoulders 4 sets of military presses x 10 reps and 4 sets of lateral raise x 10 reps Abs throw in 100 sit ups at the end of each workout Legs keep this to a minimum I suggest 4 sets of 10 reps of squats and 4 sets of 10 reps leg press once a week Forearms if you are using the FAT GRIPZ on all your exercises you will www FatGripz com FAT GRIPZ 177 12 Weeks To Extreme Arms 2011 Fat Gripz Enterprises All rights 1 reserved 1 Phase 1 Weeks 1 3 Wow Fat Gripz make my arms SO SORE Seated Incline DB Curl 8 Setsx 8 Reps 45 secs rest Be sure to fully stretch out the arms at the bottom and do NOT swing the weight up use FAT GRIPZ with slit towards hands Parallel Bar Dips 8 Setsx 8 Reps 45 secs rest Stop just short of lockout to keep constant tension on the triceps add weight if needed use FAT GRIPZ on dip bars Scott Barbell Curls Preach Curls 6 Sets x 8 Reps 45 secs rest Fully stretch out the arms at the bottom and keep your butt in the seat use FAT GRIPZ with slit towards hands Flat BB Triceps Extensio
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