CT Fletcher VS Body Spartan

CT Fletcher Arm Workout

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

CT Fletcher Arm Workout with 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

Arm workout with CT Fletcher

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

CT Fletcher Arm Workout with 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

CT Fletcher 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

CT Fletcher VS Body Spartan

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.

CT Fletcher's Double Marathon

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

 

Weight loss program

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

 

 

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