12 Wccks tn Extrcmc Arms

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Tab!c nI cnntcnts:
Intrnductinn........................4
Nutritinn........................6
Hnw tn usc this prngram.................8
Phasc 1: wccks 1-3..........................11
Phasc 2: wccks 4-6.......................12
Phasc 3: wccks 7-9.......................13
Phasc 4: wccks 10-12......................14
Wnrknut !ng Inr phascs 1-3....................15
Wnrknut !ng Inr phasc 4......................16




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Cnpyright 2011 by Fat Gripz Entcrpriscs

AII righls Reserved
No orlion of lhis manuaI may be used, reroduced, or lransmilled in any form
or by any means, eIeclronic or mechanicaI, incIuding fax, holocoy, recording,
or any informalion slorage and relrievaI syslem by anyone bul lhe urchaser for
lheir ovn ersonaI use. This manuaI may nol be reroduced in any form vilhoul
lhe exress vrillen ermission of Ial Griz Inlerrises, excel in lhe case of a
reviever vho vishes lo quole brief assages for lhe sake of a reviev vrillen for
incIusion in a magazine, nevsaer, or |ournaI, and aII of lhese silualions require
lhe vrillen arovaI of Ial Griz Inlerrises rior lo ubIicalion.
Thc inInrmatinn in this bnnk is Inr cducatinna! purpnscs nn!y. The informalion
in lhis book is based on my ovn ersonaI exeriences and my ovn inlerrelalion
of avaiIabIe research. Il is nol medicaI advice and I am nol a medicaI doclor.
Thc inInrmatinn within this bnnk is mcant Inr hca!thy adu!t individua!s. You
shouId consuIl vilh your hysician lo make sure il is aroriale for your
individuaI circumslances. Kee in mind lhal exercise and nulrilionaI needs vary
from erson lo erson, deending on age, sex, heaIlh slalus and lolaI diel.
II ynu havc any hca!th issucs nr cnnccrns p!casc cnnsu!t with ynur physician.
AIvays consuIl your hysician before beginning or making any changes in your
diel or exercise rogram, for diagnosis and lrealmenl of iIIness and in|uries, and
for advice regarding medicalions.

FAT GRIPZ is a tradcmark nI FAT GRIPZ Entcrpriscs. Thc FAT GRIPZ
prnduct is thc sub|cct nI pcnding U5 dcsign patcnt nn. 29/343,311 and
Rcgistcrcd Cnmmunity Dcsign nn. 1598491.

A!sn, bcInrc ynu bcgin, makc surc that ynu havc rcad thc Instructinns
Fnr A!! Uscrs nI Fat Gripz avai!ab!c at:

FatGripz.cnm/FatGripz-Instructinns.pdI

Bc saIc! Thc i!!ustratinns dnn't shnw it, but makc surc tn usc a cnmpctcnt
spnttcr and/nr prnpcr!y sct-up pnwcr rack Inr a!! cxcrciscs.


F
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!"#$%&'(#)%"

WeII. I've gol good nevs and I've gol bad nevs...

Iirsl, lhe AD NIWS: il lurns oul lhal your vorsl fears are lrue your arms ARI
loo smaII !. and as Iong as lhey slay lhal vay, you viII aIvays feeI Iike you've
never quile gol lhe hysique you feeI you vere meanl lo have.

The GOOD NIWS is lhal you have in fronl of you a lraining rogram vhich can
change lhal. This rogram is aImosl cerlainIy unIike anylhing you have seen
before AND il can heI you gel resuIls lhal you have never seen before loo!

This rogram is....veII....DIIIIRINT.lo say lhe Ieasl.

Do yourseIf a favor. Susend everylhing you have been laughl aboul lraining
and eseciaIIy aboul so-caIIed overlraining. Mosl of il is comIele .S.
designed lo make muscIe-buiIding sound easy so lhal you buy lhe Ialesl cray
lraining rouline or roducl lhinking lhal il's a magic iII.

The lrulh is lhal ma|or muscIe buiIding requires you lo la inlo lhe varrior lhal
Iives inside you.

You viII need lo remember lhis as you gel inlo lhis rogram. Il's HARD.. bul if
you slick vilh il aII lhe vay lhru, you viII nol onIy gel in louch vilh lhal inner
varrior, bul you viII have a sel of avesome IG arms lo malch!
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I have seen lhis rogram vork over and over for lhe eoIe I've lrained. Il never
faiIs lo roduce significanl arm size gains and Ieaves eoIe slaring al lheir arms
vilh a huge sense of ride.

Iind lhal varrior in you nov, commil lo lhe rogram 100%...... and hil lhe gym!









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!"#$%#%&'
This is nol meanl lo be a comIele guide lo nulrilion bul ralher |usl a refresher lo
ensure you have lhe basics covered. I've |usl Iisled some key oinls lhal you
shouId be doing al a minimum:

Watcr our bodies are over 75% valer and lhis incIudes our muscIes. If
you vanl your muscIes lo Iook fuII make sure you drink Ienly of valer
(al Ieasl 2 Iilres/.5 gaIIon a day). IdeaIIy you shouId invesl in a valer fiIler
lhal viII remove mosl chIorine and fIuoride
Prntcin shool for al Ieasl 1gram er ound of Iean body veighl. WhoIe
food sources shouId make u lhe buIk
Carbs If you are lrying lo gain size you viII need carbs. Try lo make sure
lhal lhey are "cIean", slarchy carbs (for examIe rice, oalmeaI, sveel
olaloes). Slarl al 100grams er day and add from lhere. Walch your
Ieanness. If you slarl adding fal (or are nol Iean enough lo see your muscIe
definilion), cul back on lhe carbs and caIories
Crcatinc Il has been around for years and YIS il vorks. Add 5 grams of
crealine lo your osl vorkoul shake
Mu!ti-vitamin No one eals erfeclIy. A good muIli is Iike insurance.
And remember more is NOT aIvays beller vhen il comes lo vilamins
Prc-wnrknut There is a Iol of debale on lhis one. IersonaIIy I Iike lo go
vilh good oId-fashioned coffee aboul 30 min before
During-wnrknut Again, a fev differenl schooIs of lhoughl here, some
say have carbs some say no. I have found Ienly of fiIlered valer and
aboul 15grams of CAA (branch chain amino acids) lo be very anaboIic
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Pnst-wnrknut carbs and rolein afler lhe vorkoul viII heI your gains
lo come much fasler. There are Ienly of good osl-vorkoul shakes. Iind
a high quaIily one lhal you Iike
5!ccp yes, I ul lhis under nulrilion. Il's a veII-knovn facl lhal you
break dovn muscIes in lhe gym and lhey re-grov bigger oulside lhe gym,
eseciaIIy vhen you sIee! Shool for 7-9 hours er nighl or your gains viII
suffer!


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!"# %" &'( %)*' +,"-,./
Whn is this prngram Inr?

Anyone vho vanls lo add nev size/slrenglh lo lheir arms, busl lhrough a
Ialeau, have Iadies subconsciousIy louch your arms, have men fear and resecl
you (i.e. il's for YOU!).
"But I rcad that ynu shnu!dn't dn."

Lislen, one of lhe lo bodybuiIders in lhe vorId loId me lhe besl rouline is lhe
one you haven'l done. Il look me a Iol of years lo undersland vhal he meanl
bul I do nov. To reach your goaIs you have gol lo be viIIing lo lry lhings olher
eoIe viII leII you is loo much bIah bIah bIah. AII I can leII you is: lhere are a
Iol of 'laIkers' oul lhere and a Iol of .S.! I've heard lo ros admil lhal lheir
names have been enned lo roulines or arlicIes lhal lhey didn'l vrile (|usl lo seII
magazines!) And Iease DO NOT THINK YOU KNOW ITTIR AND START
CHANGING THI ROUTINIS! IoIIov lhe rograms and I GUARANTII your
arms viII be bigger lhen vhen you slarled.
What abnut thc nthcr bndy parts?

This rouline is secificaIIy designed lo cause raid nev size and slrenglh gains in
your arms! If you lry sel nev ersonaI besls in you squal, deadIifl, bench ress,
elc. al lhe same lime you viII NOT gel lhe gains you couId olhervise gel from
lhis rogram lrusl me. Your body is Iike a machine, il is onIy caabIe of a finile
amounl of vork, afler lhal is viII burn oul. AIso, lhe gains come easier vhen you
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ick one or lvo body arls and focus on lhem DON'T WORRY THI
OTHIRS WILL NOT SHRINK - IN IACT THIY MAY ACTUALLY GROW AS
WILL! Nov, lhis does nol mean you viII slo lraining lhe olher body arls il
|usl means do nol go for any ersonaI besls during lhis rouline gol il`! Read lhe
nexl seclion for an examIe.
Training sp!it

The allached roulines shouId be comIeled lvice er veek, lhe resl of lhe body
can be lrained over 2 more days for a lolaI of four lraining days er veek. If you
have very good recoverabiIily you can add a fiflh day of Iighl (and I slress
Iighl) cardio, say, maybe 20 minules. Again, lhe focus of lhis rouline is on your
arms. In order lo gel lhe besl ossibIe resuIls, do nol beal u lhe resl of your
body during lhis lime. Your sIil couId Iook Iike lhis (if you need lo ad|usl based
on your scheduIe |usl don'l do more lhen lvo days in a rov):
Monday - Chesl/back
Tuesday Arms (allached rouline)
Wednesday Resl
Thursday Legs
Iriday Arms (same as Tuesday)
Sal/Sun - Resl

+9
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Chcst/Back/Lcgs/5hnu!dcrs/Fnrcarms

Here is an examIe of vhal you couId do for lhe olher body arls:
Chcst/Back: (remember no ersonaI besls!) 8 sels er body arl x 10 res
(2 exercises, 4 sels each). Ior examIe, fIal bench 4 sels x 10 res, lhen
incIine ress 4 sels x 10 res.
Back: 4 sels uII-us x 10 res, lhen 4 sels uII-dovns x 10 res.
5hnu!dcrs: 4 sels of miIilary resses x 10 res and 4 sels of IaleraI raise x
10 res.
Abs: lhrov in 100 sil-us al lhe end of each vorkoul.
Lcgs: kee lhis lo a minimum. I suggesl 4 sels of 10 res of squals and 4
sels of 10 res Ieg ress once a veek.
Fnrcarms: if you are using lhe IAT GRIIZ on aII your exercises you viII
NOT need any exlra forearm/gri vork.



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!"#$% '
Wccks 1-3 "Wnw Fat Gripz makc my arms 5O 5ORE!"

A-1
5catcd Inc!inc DB Cur!
8 5cts x 8 Rcps, 45 sccs rcst
e sure lo fuIIy slrelch oul lhe arms al lhe
bollom and do NOT sving lhe veighl u.
- usc FAT GRIPZ with s!it tnwards hands

A-2
Para!!c! Bar Dips
8 5cts x 8 Rcps, 45 sccs rcst
Slo |usl shorl of Iockoul lo kee conslanl
lension on lhe lrices add veighl if needed.
- usc FAT GRIPZ nn dip bars

B-1
5cntt Barbc!! Cur!s/Prcach Cur!s
6 5cts x 8 Rcps, 45 sccs rcst
IuIIy slrelch oul lhe arms al lhe bollom and
kee your bull in lhe seal.
- usc FAT GRIPZ with s!it tnwards hands

B-2
F!at BB Triccps Extcnsinn/5ku!! Crushcrs
6 5cts x 8 Rcps, 45 sccs rcst
Use an IZ curI bar and eIbovs slay oinled
lo lhe ceiIing.
- usc FAT GRIPZ with s!it away Irnm hands


A!ways dn 1-3 warm up scts bcInrc thc actua! wnrknut
Dn A-1 "rcst"A-2"rcst and back tn A-1. Dn this unti! ynu havc dnnc
a!! thc "A" scts bcInrc mnving nntn thc "B" scts.
PcrInrm this rnutinc twicc a wcck with abnut 3 days bctwccn cach, c.g.
Tucsday and Friday.
+!
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!"#$% '
Wccks 4-6 "I swcar my arms arc a!rcady BIGGER!"

A-1
5tanding Barbc!! Cur!
7 5cts x 12 Rcps, 30 sccs rcst
e sure lo fuIIy slrelch oul lhe arm al lhe
bollom and do NOT sving lhe veighl u.
- usc FAT GRIPZ with s!it tnwards hands

A-2
C!nsc Grip Prcss
7 5cts x 12 Rcps, 30 sccs rcst
Slo |usl shorl of Iockoul lo kee conslanl
lension on lhe lrices.
- usc FAT GRIPZ with s!it away Irnm hands

B-1

5catcd A!tcrnatc Dumbbc!! Cur!s
6 5cts x 12 Rcps, 30 sccs rcst
IuIIy slrelch oul lhe arms al lhe bollom and
curI one arm u al a lime and lvisl il sIighl
oulvards al lhe lo
- usc FAT GRIPZ with s!it tnwards hands

B-2
5catcd Ovcrhcad Triccps Extcnsinns
6 5cts x 12 Rcps, 30 sccs rcst
Use an IZ curI bar
- usc FAT GRIPZ with s!it tnwards hands


A!ways dn 1-3 warm up scts bcInrc thc actua! wnrknut
Dn A-1 "rcst"A-2"rcst and back tn A-1. Dn this unti! ynu havc dnnc
a!! thc "A" scts bcInrc mnving nntn thc "B" scts.
PcrInrm this rnutinc twicc a wcck with abnut 3 days bctwccn cach, c.g.
Tucsday and Friday.
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!"#$% '
Wccks 7-9 "Thc PUMP is IN5ANE! My arms Icc! hugc!"

A-1
Inc!inc Dumbbc!! Cur!s
8 5cts x 12 Rcps, 20 sccs rcst
e sure lo fuIIy slrelch oul lhe arm al lhe
bollom and do NOT sving lhe veighl u.
- usc FAT GRIPZ with s!it tnwards hands

A-2
Triccps Prcss Dnwns
8 5cts x 12 Rcps, 20 sccs rcst
Slo |usl shorl of Iockoul lo kee conslanl
lension on lhe lrices and do nol sving your
body lo move lhe veighl.
- usc FAT GRIPZ with s!it tnwards hands

B-1
Cnnccntratinn cur!s
8 5cts x 12 Rcps, 30 sccs rcst
IuIIy slrelch oul lhe arms al lhe bollom do
nol sving il u. Use 5 secs resl belveen arms.
- usc FAT GRIPZ with s!it tnwards hands

B-2
Onc DB nvcrhcad cxtcnsinn
8 5cts x 12 Rcps 30 sccs rcst
InlerIock your fingers around lhe D.


A!ways dn 1-3 warm up scts bcInrc thc actua! wnrknut
Dn A-1 "rcst"A-2"rcst and back tn A-1. Dn this unti! ynu havc dnnc
a!! thc "A" scts bcInrc mnving nntn thc "B" scts.
PcrInrm this rnutinc twicc a wcck with abnut 3 days bctwccn cach, c.g.
Tucsday and Friday.
+F
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!"#$% ' A!mnst timc tn rc-mcasurc ynur arms
Wccks 10-12 Timc tn scparatc thc mcn Irnm thc bnys !

A-1
C!nsc Grip Chin-ups
AMRAP cach sct - rcst as !nng as ynu nccd
AMRAI slands for as many res as
ossibIe.
Use an under hand (suinaled) gri and
make sure your chin cIear lhe bar.
- usc FAT GRIPZ with s!it tnwards hands

A-2
Para!!c! Bar Dips
AMRAP cach sct - rcst as !nng as ynu nccd
AMRAI slands for as many res as
ossibIe. Slo |usl shorl of Iockoul lo kee
conslanl lension on lhe lrices.
- usc FAT GRIPZ nn dip bars


A!ways dn 1-3 warm up scts (starting !ight and gradua!!y incrcasing thc
wcight) bcInrc starting thc actua! wnrknut.
This wnrknut wi!! bc VERY tnugh!
PcrInrm this wnrknut twicc pcr wcck with abnut 3 days bctwccn cach,
c.g. Tucsday and Friday
Dn A-1 "rcst"A-2"rcst and back tn A-1.
Kccp dning this unti! ynu havc rcachcd a tnta! nI 100 rcps nI chin-ups
and dips and 100 rcps nI dips. Nn that is nnt a typn.
Fnr wcck 2 shnnt Inr 150 rcps nI cach (ycs in nnc wnrknut!)
Fnr wcck 3 shnnt Inr 200 rcps nI cach (nn |nkc!)
II ynu can Iinish this cntirc 12 wccks prngram (cspccia!!y wccks 9-12)
ynur arms wi!! AB5OLUTELY BE BIGGER thcn whcn ynu startcd
GUARANTEED!
At thc cnd nI thc prngram cmai! mc ynur rcsu!ts tn info+falgriz.com
NOW GO BUY NEW T-5HIRT5!
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!"#$"%& (") Fnr phascs 1-3 (rc-print Inr cach phasc)
Order Ixercise Sel
1
Sel
2
Sel
3
Sel
4
Sel
5
Sel
6
Sel
7
Sel
8
Sel
9
Sel
10
A-1
A-2
-1
-2
A-1
A-2
-1
-2
A-1
A-2
-1
-2
A-1
A-2
-1
-2
A-1
A-2
-1
-2
A-1
A-2
-1
-2

+H
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!"#$"%& (") Phasc 4
Wcck 10 100 lolaI res of each, il doesn'l maller hov many sels il lakes lo gel
lhere. Ior examIe, on lhe firsl sel you may gel 10-20 res & by lhe lime you gel
lo lhe end you may be onIy doing 1-3 res kee going unliI you hil 100 lolaI!
Ordcr Excrcisc
A-1 Chin-us (running lolaI) "
100
A-2 Dis (running lolaI) "
100
A-1 Chin-us (running lolaI) "
100
A-2 Dis (running lolaI) "
100

Wcck 11 150 lolaI res!
Ordcr Excrcisc
A-1 Chin-us (running lolaI) "
150
A-2 Dis (running lolaI) "
150
A-1 Chin-us (running lolaI) "
150
A-2 Dis (running lolaI) "
150

Wcck 12 200 lolaI res of each!
Ordcr Excrcisc
A-1 Chin-us (running lolaI) "
200
A-2 Dis (running lolaI) "
200
A-1 Chin-us (running lolaI) "
200
A-2 Dis (running lolaI) "
200














FAT GRIPZ BENCH
Bui!d A Biggcr Bcnch FA5T!
!
#$% &'()* +,-./ 0 +1234 $ 5266,7 +,-./ #89:; < !=>> #8: &72?@ A-:,7?729,9B $33 726/:9 7,9,7C,4


vvv.IalGriz.com
Tab!c nI cnntcnts:
Intrnductinn........................4
Nutritinn........................6
Hnw tn usc this prngram.................8
Phasc 1: wccks 1-3..........................12
Phasc 2: wccks 4-6.......................13
Phasc 3: wccks 7-9.......................14
Phasc 4: wccks 10-12......................15
Wnrknut !ng Inr phascs 1-3....................17
Wnrknut !ng Inr phasc 4......................18




#$% &'()* +,-./ 0 +1234 $ 5266,7 +,-./ #89:; < !=>> #8: &72?@ A-:,7?729,9B $33 726/:9
7,9,7C,4
D


vvv.IalGriz.com
Cnpyright 2011 by Fat Gripz Entcrpriscs

AII righls Reserved
No orlion of lhis manuaI may be used, reroduced, or lransmilled in any form
or by any means, eIeclronic or mechanicaI, incIuding fax, holocoy, recording,
or any informalion slorage and relrievaI syslem by anyone bul lhe urchaser for
lheir ovn ersonaI use. This manuaI may nol be reroduced in any form vilhoul
lhe exress vrillen ermission of Ial Griz Inlerrises, excel in lhe case of a
reviever vho vishes lo quole brief assages for lhe sake of a reviev vrillen for
incIusion in a magazine, nevsaer, or |ournaI, and aII of lhese silualions require
lhe vrillen arovaI of Ial Griz Inlerrises rior lo ubIicalion.
Thc inInrmatinn in this bnnk is Inr cducatinna! purpnscs nn!y. The informalion
in lhis book is based on my ovn ersonaI exeriences and my ovn inlerrelalion
of avaiIabIe research. Il is nol medicaI advice and I am nol a medicaI doclor.
Thc inInrmatinn within this bnnk is mcant Inr hca!thy adu!t individua!s. You
shouId consuIl vilh your hysician lo make sure il is aroriale for your
individuaI circumslances. Kee in mind lhal exercise and nulrilionaI needs vary
from erson lo erson, deending on age, sex, heaIlh slalus and lolaI diel.
II ynu havc any hca!th issucs nr cnnccrns p!casc cnnsu!t with ynur physician.
AIvays consuIl your hysician before beginning or making any changes in your
diel or exercise rogram, for diagnosis and lrealmenl of iIIness and in|uries, and
for advice regarding medicalions.

FAT GRIPZ is a tradcmark nI FAT GRIPZ Entcrpriscs. Thc FAT GRIPZ
prnduct is thc sub|cct nI pcnding U5 dcsign patcnt nn. 29/343,311 and
Rcgistcrcd Cnmmunity Dcsign nn. 1598491.

A!sn, bcInrc ynu bcgin, makc surc that ynu havc rcad thc Instructinns
Fnr A!! Uscrs nI Fat Gripz avai!ab!c at:

FatGripz.cnm/FatGripz-Instructinns.pdI

Bc saIc! Thc i!!ustratinns dnn't shnw it, but makc surc tn usc a cnmpctcnt
spnttcr and/nr prnpcr!y sct-up pnwcr rack Inr a!! cxcrciscs.


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vvv.IalGriz.com
!"#$%&'(#)%"

Is your goaI lo bench lvo Iales, lhree Iales or more`! Whal ever you're
shooling for, I romise if you foIIov lhis rouline you viII absoIuleIy be benching
more lhen vhen you slarled!

You may be asking yourseIf hov are Ial Griz going lo heI vilh your
benching..

WeII, il vorks Iike lhis: Training vilh a lhick gri for ressing movemenls viII
cause increased neuraI aclivalion and increased muscIe aclivalion lhrough lhe
enlire chain, slarling vilh your hands.

Nov, lhis aIso means lhal vhen you firsl slarl lo use Ial Griz for benching you
mighl nol be abIe lo handIe lhe same veighl as you normaIIy do. Dnn't Ircak
nut! This is pcrIcct!y nnrma!. Once your body begins lo adal lo lhis nev lhick
gri your bench numbers viII go lhrough lhe roof !

Nov, al lhis oinl I vanl lo make cIear lhal lhis is a INCH seciaIizalion
rouline, il viII lake you 12 veeks lo comIele..do nnt combine lhis vilh The
Ial Griz 177 Ixlreme Arms Rouline or any olher seciaIizalion rouline.

UnIess you are laking sleroids (vhich I do NOT recommend) or you are lruIy lhe
one in a lhousand lhal has suer genelics, your body onIy has a finile abiIily lo
recover, so gains viII come besl vhen you focus on one area al a lime.
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And remember, lhis rogram is nol a magic iII. You viII have lo vork hard lo
achieve your goaIs.

The lrulh is lhal ma|or muscIe buiIding requires you lo la inlo lhe varrior lhal
Iives inside you.

You viII need lo remember lhis as you gel inlo lhis rogram. Il's HARD.. bul if
you slick vilh il aII lhe vay lhru, you viII nol onIy gel in louch vilh lhal inner
varrior, bul your bench viII definileIy go u!

I have seen lhis rogram vork over and over for lhe eoIe I've lrained. Il never
faiIs lo roduce significanl increases in bench ress oundages and lhe resecl
lhal goes vilh ushing big iron.

Iind lhal varrior in you nov, commil lo lhe rogram 100%...... and hil lhe gym!









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!"#$%#%&'
This is nol meanl lo be a comIele guide lo nulrilion bul ralher |usl a refresher lo
ensure you have lhe basics covered. I've |usl Iisled some key oinls lhal you
shouId be doing al a minimum (I cover lhese in lhe Ial Griz 177 rouline as
veII):

Watcr our bodies are over 75% valer and lhis incIudes our muscIes. If
you vanl your muscIes lo Iook fuII make sure you drink Ienly of valer
(al Ieasl 2 Iilres/.5 gaIIon a day). IdeaIIy you shouId invesl in a valer fiIler
lhal viII remove mosl chIorine and fIuoride
Prntcin shool for al Ieasl 1gram er ound of Iean body veighl. WhoIe
food sources shouId make u lhe buIk
Carbs If you are lrying lo gain size you viII need carbs. Try lo make sure
lhal lhey are "cIean", slarchy carbs (for examIe rice, oalmeaI, sveel
olaloes). Slarl al 100grams er day and add from lhere. Walch your
Ieanness. If you slarl gaining bodyfal (or are nol Iean enough lo see your
muscIe definilion), cul back on lhe carbs and caIories
Crcatinc Il has been around for years and YIS, il vorks. Take 5 grams
er day
Mu!ti-vitamin No one eals erfeclIy. A good muIli is Iike insurance.
And remember more is NOT aIvays beller vhen il comes lo vilamins
Prc-wnrknut There is a Iol of debale on lhis one. IersonaIIy I Iike lo go
vilh good oId-fashioned coffee aboul 30 min before
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During-wnrknut Again, a fev differenl schooIs of lhoughl here, some
say have carbs some say no. I have found Ienly of fiIlered valer and
aboul 15grams of CAA (branch chain amino acids) lo be very anaboIic
Pnst-wnrknut Carbs and rolein afler lhe vorkoul viII heI your gains
lo come much fasler. There are Ienly of good osl-vorkoul shakes. Iind
a high quaIily one lhal you Iike
5!ccp Yes, lhis is nol slriclIy nulrilion bul il's a veII-knovn facl lhal
you break dovn muscIes in lhe gym and lhey re-grov bigger oulside lhe
gym, eseciaIIy vhen you sIee! Shool for 7 hours er nighl or your gains
viII suffer!


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!"# %" &'( %)*' +,"-,./
Whn is this prngram Inr?

Anyone vho vanls lo add more veighl lo lheir bench ress, busl lhrough a
Ialeau, add some size lo your chesl and lrices, gel some resecl from lhe guys
al lhe gym (i.e. il's for YOU!).
Abnut thc bcnch prcss.

The bench ress is knovn as lhe king of uer body exercises for a reason.
Nolhing buiIds bigger, lhicker ecloraI muscIes fasler lhen lhe bench ress (and
il's varialions) and nolhing commands more resecl in lhe gym lhen a big bench.
So il's lime you Iearned a IillIe aboul il.
ench ress is used lo grov and
slrenglhen lhe ecloraIis ma|or muscIe as
veII as olher suorling muscIes
incIuding lhe fronl of lhe shouIder
(anlerior deIloids), serralus anlerior,
coracobrachiaIis, scauIae fixers, lraezii,
and lhe lrices. The rimary mover for
lhe bench ress are lhe ecloraI muscIes
vilh lhe secondary movers being lhe
lrices and a vhoIe hosl of slabiIizer
muscIes aII come logelher lo Iifl lhe bar
off your chesl. These slabiIizers are oflen negIecled and vhen roerIy lrainer
Pccs arc thc primary mnvcrs Inr bcnch 1
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can add a fev ounds by lhemseIves lo your bench (don'l vorry I've incIuded
lhese in lhe rouline). The bench ress (I) can be erformed al a number of
differenl angIes aII largeling differenl arls of lhe chesl vilh fIal, incIine and
decIine being lhe ma|or ones.
IIal bench is beIieved lo creale lhe Iargesl
amounl of muscIe slimuIus in lhe chesl
hence lhe reason il is knov as lhe king of
uer body exercises. IncIine ress viII
Iace a grealer emhasis on lhe uer
ecs (cIavicuIar head) and lhe fronl
(anlerior head) of lhe shouIder. DecIine
ress viII largel lhe Iover arl of lhe
chesl. In addilion lo lhe angIe, vhere you
gri lhe bar viII make a big difference on
lhe lraining effecl. There are lhree
rimary gri vidlhs: cIose, bi-acromiaI and vide. CIose gri is vhen your hands
are cIoser lhen your shouIders in lhe Iocked oul osilion and viII vork more
lrices lhen chesl. i-acromiaI gri vhen your hands are exaclIy inIine vilh your
shouIders al lhe Iocked oul osilion and vorks a baIance of chesl and lrices. i-
acromiaI gri is very usefuI vhen deveIoing funclionaI/reaI vorId slrenglh for
sorls, as lhis is lhe mosl common hand osilion vhen you are bIocking in
sorls. Wide gri is vhen your hands are vider lhen your shouIders in lhe
Iocked oul osilion and viII vork more chesl. So deending on your goaIs
differenl hand osilions can make a big difference in vhal lhe bench ress viII
do for you.

Triccps arc thc sccnndary mnvcrs Inr bcnch
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vvv.IalGriz.com
Rcmcmbcr, what ynu'vc bccn dning up unti! nnw has
gnttcn ynu thc cxact rcsu!ts ynu havc. 5n iI ynu want tn
rcach a ncw !cvc! ynu arc gnnna havc tn !carn snmcthing
ncw.
What abnut thc nthcr bndy parts?

This rouline is secificaIIy designed lo cause raid increase in bench ress
oundage's and chesl and lrices size. If you lry sel nev ersonaI besls in you
squal, deadIifl, bench ress, elc. al lhe same lime you viII NOT gel lhe gains you
couId olhervise gel from lhis rogram lrusl me. Your body is Iike a machine, il
is onIy caabIe of a finile amounl of vork, afler lhal is viII burn oul. AIso, lhe
gains come easier vhen you ick one or lvo body arls and focus on lhem
DON'T WORRY THI OTHIRS WILL NOT SHRINK - IN IACT THIY MAY
ACTUALLY GROW AS WILL! Nov, lhis does nol mean you viII slo lraining
lhe olher body arls il |usl means do nol go for any ersonaI besls during lhis
rouline gol il`! Read lhe nexl seclion for an examIe.
Training sp!it

The allached roulines shouId be comIeled lvice er veek, lhe resl of lhe body
can be lrained over 2 more days for a lolaI of four lraining days er veek. If you
have very good recoverabiIily you can add a fiflh day of Iighl (and I slress
Iighl) cardio, say, maybe 20 minules. Again, lhe focus of lhis rouline is on your
arms. In order lo gel lhe besl ossibIe resuIls, do nol beal u lhe resl of your
body during lhis lime. Your sIil couId Iook Iike lhis (if you need lo ad|usl based
on your scheduIe |usl don'l do more lhen lvo days in a rov):
Monday - Chesl/lrices (allached rouline)
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Tuesday ack/bices
Wednesday Resl
Thursday Chesl/lrices (allached rouline)
Iriday Legs
Sal/Sun - Resl
Arms/Back/Lcgs/5hnu!dcrs/Fnrcarms

Here is an examIe of vhal you couId do for lhe olher body arls:
Arms: (remember no ersonaI besls!) 8 sels er body arl x 10 res (2
exercises, 4 sels each). Ior examIe, incIine curIs 4 sels x 10 res, lhen
incIine ress 4 sels x 10 res. Ior lrices, cabIe ress-dovns 4 sels x 10
res, lhen skuII-crushers vilh an IZ curI bar 4 sels x 10 res.
Back: 4 sels uII-us x 10 res, lhen 4 sels uII-dovns x 10 res.
5hnu!dcrs: 4 sels of miIilary resses x 10 res and 4 sels of IaleraI raise x
10 res.
Abs: lhrov in 100 sil-us al lhe end of each vorkoul.
Lcgs: kee lhis lo a minimum. I suggesl 4 sels of 10 res of squals and 4
sels of 10 res Ieg ress once a veek.
Fnrcarms: if you are using lhe IAT GRIIZ on aII your exercises you viII
NOT need any exlra forearm/gri vork.



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vvv.IalGriz.com
!"#$% '- BcInrc starting tcst ynur 1 rcp maximum bcnch
Wccks 1-3 "Why can't I bcnch thc samc wcight?!?!"

A-1
F!at Barbc!! Bcnch Prcss Widc Grip
6 5cts x 12 Rcps, 60 sccs rcst.
Do nol bounce lhe bar off your chesl and
kee you bum on lhe bench.
- usc FAT GRIPZ with s!it away Irnm hands

B-1
45 Inc!inc Dumbbc!!s Prcss
6 5cts x 12 Rcps, 60 sccs rcst
Do nol bounce lhe D's off your shouIders
- usc FAT GRIPZ with s!it away Irnm hands

C-1
F!at Dumbbc!! F!ycs
6 5cts x 12 Rcps, 45 sccs rcst
Go for maximum slrelch.
- usc FAT GRIPZ with s!it away Irnm hands


Triccps Cab!c Prcss-dnwns
4 5cts x 10 Rcps, 45 sccs rcst
5ku!!-crushcrs with an EZ cur! bar
4 scts x 10 rcps, 45 sccs rcst
- usc FAT GRIPZ with s!it away Irnm hands

A!ways dn 1-3 warm up scts bcInrc thc actua! wnrknut
Dn a!! thc "A" scts, thcn a!! thc "B" scts, thcn thc "C" and thcn thc
triccps cxcrciscs.
PcrInrm this rnutinc twicc a wcck with abnut 3 days bctwccn cach, c.g.
Mnnday and Friday.

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!"#$% '
Wccks 4-6 "Fcc!ing 5trnngcr A!rcady!"

A-1
F!at Dumbbc!! Prcss
6 5cts x 10 Rcps, 60 sccs rcst
Do nol bounce lhe D's off your shouIders.
- usc FAT GRIPZ with s!it away Irnm hands

B-1
Inc!inc Barbc!! Bcnch Prcss
6 5cts x 10 Rcps, 60 sccs rcst
Kee your bum in lhe bench and louch lhe
uer chesl.
- usc FAT GRIPZ with s!it away Irnm hands

C-1
5catcd A!tcrnatc Dumbbc!! Cur!s
6 5cts x 12 Rcps, 30 sccs rcst
Go for maximum slrelch.
- usc FAT GRIPZ with s!it away Irnm hands


5ku!!-crushcrs with an EZ cur! bar
4 scts x 10 rcps, 45 sccs rcst
Triccps Cab!c Prcss-dnwns
4 5cts x 10 Rcps, 45 sccs rcst
- usc FAT GRIPZ with s!it away Irnm hands

A!ways dn 1-3 warm up scts bcInrc thc actua! wnrknut
Dn a!! thc "A" scts, thcn a!! thc "B" scts, thcn thc "C" and thcn thc
triccps cxcrciscs.
PcrInrm this rnutinc twicc a wcck with abnut 3 days bctwccn cach, c.g.
Mnnday and Friday.
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!"#$% '
Wccks 7-9 "Timc Tn Up Thc Wcight!"

A-1
F!at Barbc!! Prcss
5 5cts x 5 Rcps, 90 sccs rcst
e sure lo fuIIy slrelch oul lhe arm al lhe
bollom and do NOT sving lhe veighl u.
- usc FAT GRIPZ with s!it away Irnm hands

B-2
Dcc!inc Dumbbc!! Prcss
5 5cts x 5 Rcps, 90 sccs rcst
Do nol bounce lhe D's off your shouIders.
- usc FAT GRIPZ with s!it away Irnm hands

C-1
Inc!inc Dumbbc!! F!ycs
6 5cts x 12 Rcps, 60 sccs rcst
Go for maximum slrelch.
- usc FAT GRIPZ with s!it tnwards hands


Dips
4 scts x 10 rcps, 45 sccs rcst
Triccps Cab!c Prcss-dnwns
4 5cts x 10 Rcps, 45 sccs rcst
- usc FAT GRIPZ with s!it away Irnm hands


A!ways dn 1-3 warm up scts bcInrc thc actua! wnrknut
Dn A-1 "rcst"A-2"rcst and back tn A-1. Dn this unti! ynu havc dnnc
a!! thc "A" scts bcInrc mnving nntn thc "B" scts.
PcrInrm this rnutinc twicc a wcck with abnut 3 days bctwccn cach, c.g.
Mnnday and Friday.
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!"#$% ' At thc cnd nI this phasc rc-tcst ynur max bcnch.
Wccks 10-12 "C!ustcr What?....C!ustcr Training"

A-1
F!at Barbc!! Prcss C!ustcr
5 scts x 5 rcps with 10 sccs rcst bctwccn rcps
See beIov for hov lo do a cIusler.
120 sccs rcst
- usc FAT GRIPZ with s!it away Irnm hands

B-1
Inc!inc Barbc!! Prcss C!ustcr
5 scts x 5 rcps with 10 sccs rcst bctwccn rcps
See beIov for hov lo do a cIusler.
120 sccs rcst
- usc FAT GRIPZ with s!it away Irnm hands


5catcd DB Triccps Ovcrhcad Extcnsinn
4 scts x 10 rcps, 60 sccs rcst
Triccps Cab!c Prcss-dnwns
4 5cts x 10 Rcps, 60 sccs rcst


5catcd Dumbbc!! Extcrna! Rntatinn
4 scts x 12 rcps
Sil vilh your eIbov on your knee and rolale
lhe dumbbeII as iclured. This is a very smaII
muscIe and you shouId feeI lhe back of your
shouIder vorking.
60 sccs rcst


A!ways dn 1-3 warm up scts (starting !ight and gradua!!y incrcasing thc
wcight) bcInrc starting thc actua! wnrknut.
Chnnsc a wcight that ynu can dn Inr 3 gnnd rcps. Oncc ynu'vc chnscn
thc wcight a c!ustcr is pcrInrmcd !ikc this: 1 rcp and rack thc bar " rcst
10 sccs " dn annthcr 1 rcp and rack thc bar " rcst 10 sccnnds " dn
annthcr and sn nn, rcpcat this unti! a!! 5 rcps havc bccn dnnc.
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PcrInrm this wnrknut ONCE pcr wcck with thc nthcr chcst/tri day bcing
an cxtra rcst day
At thc cnd nI this rnutinc takc 3 days nII and
rcst thcn warm up and rc-tcst ynur 1 rcp
maximum bcnch prcss (with nut Fat Gripz) and
tc!! mc abnut it at inInmIatgripz.cnm
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!"#$"%& (") Fnr phascs 1-3 (rc-print Inr cach phasc)
Order Ixercise Sel
1
Sel
2
Sel
3
Sel
4
Sel
5
Sel
6
Sel
7
Sel
8
Sel
9
Sel
10
A-1
A-2
-1
-2
A-1
A-2
-1
-2
A-1
A-2
-1
-2
A-1
A-2
-1
-2
A-1
A-2
-1
-2
A-1
A-2
-1
-2



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vvv.IalGriz.com
!"# !"#$%&' )*+$+,+- (120 sccs rcst aItcr cach sct)

Imly ar X 15 res
5 res al 40% of
maximum
3 res al 50% of
maximum
2 res al 70% of
maximum
1 re al 85% of
maximum
1 re al 95% of
maximum
Add 2.5-5Ibs each sel unliI maximum is reached