CTFletcherarms_v1

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I trained them mothafuckas everyday for 2 years!… End result? I now have 22" arms!... Relatively speaking in terms of the rest of the major body parts, arms are a small muscle group. Being a small muscle group, they recover faster than larger muscle groups. That's why myself and many others were able to train them directly every day and still

receive major gains... Think about it, besides curls and triceps extensions, you are still training them mothafuckas everyday while hitting other body parts… Every pressing movement like bench press, shoulder press etc, you are training your triceps… And with pulling movements: lat pull downs, upright rows, seated rows, deadlifts, you are training your biceps and forearms... So I don't want to hear about over doing it when it comes to training arms!!!…

AS YOU ALL KNOW, IT WAS MY MAGNIFICENT

OBSESSION TO OBTAIN 22" ARMS….

SO WHAT DID I DO?

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2 ANOTHER VERY IMPORTANT

ELEMENT IN BUILDING YOUR

BODY AND BECOMING A

SIDEWALK CRACKING

MOTHAFUCKA IS THAT

MIND-MUSCLE CONNECTION…

Talk to your arms!… Look at your arms! Command them mothafuckas to grow!!! You are the boss of your body!... You control what happens to your

physique!... You control that iron, don't let the iron control you!... People look at me like I'm crazy sometimes, but guess what?… I got 22's!!!…. This

program that I wrote here is a guide… What I want you to do is exactly how I laid it out for you... Once you have it down, you can start modifying it... Mix and match movements throughout the week... But it is important for you to do this exactly how I laid it out so you can know how you are supposed to feel after training arms... If you feel like you can keep going at the end of your arm session, you need to do fuckin more!!!

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3 MOVEMENT 1:

WARM UP

4 sets of dips supersetted with false grip pull-ups / max reps on each.

1 MOVEMENT 2:

DUMBBELL

PREACHER CURLS

(Single arm)

Set 1: 50lbs x 10 reps Set 2: 70lbs x 10 reps Set 3: 90lbs x Max reps Set 4: 100lbs x Max reps Set 5: 70lbs burnout

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MOVEMENT 3:

SKULL CRUSHERS

Use an easy curl bar. I usually throw a 45lb plate on each side. Without a partner do 10 reps, then rest for

approximately 10 seconds. Then repeat. Do this no less than 5 sets or 50 reps. But don't stop there, continue until you can't get more than 5 or 6 reps at a time.

3 MOVEMENT 4:

T CURLS

(with dumbbells)

*A CT FLETCHER EXCLUSIVE

Do this on an Incline bench.. Arms out to the side as if you are doing a side ways hammer curl.. Palms out, thumbs facing the ceiling.. You don't need a lot of weight with this, because it is a specialty movement and this is for ﬁne tuning.. Do the curls slow and controlled, do not rush through this..

Set 1: 30lbs (each DB) X 20 reps Set 2: 35lbs X 20 reps Set 3: 40lbs X 20 reps Set 4: 40lbs X 15 reps Set 5: 35lbs X20 reps Set 6 30lbs X 30 reps

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e

"MY SON, BIG MIKE RASHID,

BEING ALPHA AS FUCK

COMMANDING THEM

MUTHAFUCKIN ARMS TO

GROW GOD DAMMIT!!!"

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MOVEMENT 5:

DUMBBELL

SKULL CRUSHERS

Take 5 sets of dumbbells and place them on the ﬂoor in order from lightest to heaviest. Lay down on your back between them. Get 20 reps on each set of dumbbells with no break. Perform all the way up to the heaviest, then go back down to the lightest for a total of 200 reps!

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6 MOVEMENT 6:

BARBELL CURLS

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Set up 3 separate barbells... my weight is typically 85lbs, 105lbs and 135lbs. Start with the lightest weight for 10 reps, then next barbell for 10 reps, then the heaviest weight for 10 reps. After that, no break! (5-10 seconds max if needed). Go back to the lightest weight and repeat. Do this 3 times for a total of 90 reps.

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7 MOVEMENT 7/8:

CABLE

TRICEP EXTENSIONS &

CABLE CURLS

5 sets of cable tricep

extensions supersetted with bicep curls. Do 20 reps

each! The Only break you'll get will be from 60 to 90 seconds maximum after the curls.

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BICEPS/ARM DAY WITH C.T.

FLETCHER

I Command

you to Grow!

8 BICEPS WORKOUT WITH

C.T. FLETCHER

NEXT STOP:

MT BICEPIUS

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LEGAL DISCLAIMER

The advice of a medical professional should be sought before participating in any physical activity or exercise program. Participation in physical exercise or training activities outlined in this eBook, you do so entirely at your own risk. The author and publisher shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of this material, which is provided “as is”, and without warranties.

Physical exercise can be strenuous and subject to risk of serious injury (including but not limited to

musculoskeletal injury, spinal injuries, abnormal blood pressure responses, and rare instances heart attack or death), it is urged that you obtain physical examination from a doctor before using any exercise equipment or participating in any exercise activity. Any recommendation for changes in diet including the use of food

supplements, weight reduction and/or body building enhancement products are your responsibility and you should consult a physician prior to undergoing any dietary or food supplement changes.

The author and publisher of this eBook and the accompanying materials have used their best efforts in preparing this eBook. The author and publisher make no representation or warranties with respect to the accuracy,

applicability, ﬁtness, or completeness of the contents of this eBook. The information contained in this eBook is strictly for educational purposes. Therefore, if you wish to apply ideas contained in this eBook, you are taking full responsibility for your actions. The author and publisher disclaim any warranties (express or implied),

merchantability, or ﬁtness for any particular purpose. No part of this eBook may be copied, shared, or changed in any format, sold, or used in any way under any circumstances.