CT Fletcher VS Body Spartan

Team Body Spartan gets put through a vicious CT Fletcher Arm Workout in the Valley of the Beast.

Over the course of three and a half hours, Team Body Spartan was put through a brutal CT Fletcher arm workout, by the man himself. It started at high noon in Signal Hill at the one and only Iron Addicts Gym where CT Fletcher himself greeted the team with a sinister smile, and then proceeded to kick their asses. If you think you have what it takes, watch the video below and then have a look at the workout, pound per pound, rep per rep, below.

While we’re huge advocates of form, there comes a time between 180 and 420 reps when you have to throw some of that to the wind and just say screw it, and get through the reps. This arm workout has an enormous amount of volume coupled with heavy weight. So before you bash form, get up off your butt, get in the gym, and try doing what we did. It will bring a whole new level of respect to the game, we promise.

The CT Fletcher Arm Workout that put Body Spartan to the test

If you think you’ve got what it takes, we’ve listed the workout AND the weight used. Time to put your money where your mouth is.

Random Selection

This is one of CT Fletcher’s favorite ways to start an arm workout. It’s 10 sets of 10 reps with no rest. Your training partner will randomly select a weight for each set. We started light on the first set to get the triceps warm (80lbs) and then it was free reign from there, finishing with the pin at the bottom. Yes, all 200lbs for 10 reps.

Set	Random Selection Each Set	Reps	Rest
1-10	Yes	10	None

Skull crushers with pig iron

Pig iron is about as down and dirty as it gets. It feels heavier than the Olympic weights for some reason. Maybe it was in our heads or maybe its real, who knows. The point is, it was heavy and put our triceps to the test.

Set	Weight	Reps	Rest
1	Bar + 50’s on each end	10	3 minutes
2	Bar + 50’s & 25’s	10	3 minutes
3	Bar + 50’s & 2 25’s	5	3 minutes
4	Bar + 50’s & 2 25’s	3-5	3 minutes

Workout continued below BUT do you want to know how these guys got in shape for this workout?

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Preacher Curls

Back to basics for this biceps exercise. This was a test of mind as well as strength.

Set	Weight	Reps	Rest
1	Bar + 45’s	10	3 minutes
2	Bar + 45’s & 25’s	5-8	3 minutes
3	Bar + 45’s & 35’s	3-5	3 minutes
4	Bar + 2 – 45’s	1-3	3 minutes

Triceps Gauntlet

This is CT Fletcher’s infamous triceps gauntlet. It’s 200 reps of skull crushers on the ground. Start with the heaviest weight, go down the ladder. Then, 40 reps straight at the lightest weight and go back up the ladder. No rest.

Set	Weight	Reps	Rest
1	50’s	20	None
2	40’s	20	None
3	30’s	20	None
4	20’s	20	None
5	15’s	20	None
6	20’s	40	None
7	30’s	20	None
8	40’s	20	None
9	50’s	20	None

Double Marathon

This was the nail in the coffin for the team. This started because CT wanted to wipe the smile off of Howard’s face. He smiles when he’s hurtin’, because he’s a little nuts. It began as just the marathon. Then, as we were nearing the finish line, CT upped the ante and challenged the team to a double marathon, which had only been done by one other person – himself. The marathon is 20 sets of flat bench press at 225lbs. It starts with 1 rep for each person. Then each person does 2 reps. Then, 3 reps and so on until everyone has reached 20 reps on the 20th set. In a double marathon, after you finish the 20th set with 20 reps, you start AGAIN with 20 reps at 225 and go back DOWN the ladder to 1 rep. Have a spotter because you’re going to need it.

Set	Weight	Reps	Rest
1	225 lbs	1	1-3 minutes
2	225 lbs	2	1-3 minutes
3	225 lbs	3	1-3 minutes
4	225 lbs	4	1-3 minutes
5	225 lbs	5	1-3 minutes
6	225 lbs	6	1-3 minutes
7	225 lbs	7	1-3 minutes
8	225 lbs	8	1-3 minutes
9	225 lbs	9	1-3 minutes
10	225 lbs	10	1-3 minutes
11	225 lbs	11	1-3 minutes
12	225 lbs	12	1-3 minutes
13	225 lbs	13	1-3 minutes
14	225 lbs	14	1-3 minutes
15	225 lbs	15	1-3 minutes
16	225 lbs	16	1-3 minutes
17	225 lbs	17	1-3 minutes
18	225 lbs	18	1-3 minutes
19	225 lbs	19	1-3 minutes
20	225 lbs	20	1-3 minutes
21	225 lbs	20	1-3 minutes
22	225 lbs	19	1-3 minutes
23	225 lbs	18	1-3 minutes
24	225 lbs	17	1-3 minutes
25	225 lbs	16	1-3 minutes
26	225 lbs	15	1-3 minutes
27	225 lbs	14	1-3 minutes
28	225 lbs	13	1-3 minutes
29	225 lbs	12	1-3 minutes
30	225 lbs	11	1-3 minutes
31	225 lbs	10	1-3 minutes
32	225 lbs	9	1-3 minutes
33	225 lbs	8	1-3 minutes
34	225 lbs	7	1-3 minutes
35	225 lbs	6	1-3 minutes
36	225 lbs	5	1-3 minutes
37	225 lbs	4	1-3 minutes
38	225 lbs	3	1-3 minutes
39	225 lbs	2	1-3 minutes
40	225 lbs	1	1-3 minutes

 

More than just an arm workout

Make sure you watch the video to the very end. Gabe spills his heart about how CT had a hand in saving three lives through his YouTube videos. When all is said and done, it’s not about who’s the strongest, the baddest, the meanest, or the fiercest – its about how many lives you changed, how many people you inspired, and whether or not you’re making a difference in this lifetime. Without a doubt, CT Fletcher is doing all of these.

Thank you CT.

-Gabe