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

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

step a

step b

step c

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

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

8 8

35 40

8
8

30

28

26

24

24 8

24

Thursday __________________
__________________ __________________ __________________ __________________

44

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 __________________ __________________ __________________ __________________ __________________ __________________

225

8
8

200 8

190

170 8

160

8 150

150 8

150 8

Thursday

230

205

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 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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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: __________________ __________________ __________________ __________________ __________________ __________________

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