CT Fletcher Armed Warfare (The Ultimate Arms Workout)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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As a personal fitness and strength coach for 8 years, I’ve always admired CT Flether’s physique, and I learned about his “armed warfare” workout routine a few years ago.

I’ve also seen a few bodybuilders implementing this routine and successfully building monstrous biceps and triceps. But there is a trick to getting this arms workout routine right without sacrificing form.

One thing he has talked about in interviews is focusing on good form over trying to lift the biggest weights.

So, I decided to get some gym colleagues to help out with some research into how to put together neatly structured workouts.

CT Fletcher Stats

  • Born: June 8, 1959
  • Height: 5’11”
  • Weight: 220lbs

CT Fletcher’s Training Style And Arm Workout Routine 

CT Fletcher is working out his arms in the gym

You're looking at CT Fletcher's Workout Routine—these 9 excruciating exercises with heavy ass weights ahead.

Here’s what’s involved after completing a simple warm-up:

  • Skull Crushers (3 sets of 6-8 reps). Adding these is a great way to get started, but you might want a workout partner to spot you. Pick heavy dumbbells and make sure you struggle with the last two.
  • Triceps Cable Pulldown (3 sets of 6-8 reps). Keep the intensity up and start working on the triceps ropes. But make sure to use different attachments on different days for slight variation.
  • Biceps Cable Curl (3 sets of 6-8 reps). While you’re at the cable machine, reverse the setup and slow down these biceps curls so each rep takes five or more seconds for an increased time under tension.
  • Preacher Curl (3 sets of 6-8 reps). I generally recommend doing these with an EZ-Bar, but you can use dumbbells as well to turn these into a kind of concentration curl on the preacher curl bench.
  • Dumbbell Kickback (3 sets of 6-8 reps). Kickbacks are another great variation of triceps extension, but you have to slow down the movement for the best results.
  • Chin-Ups (3 sets of 6-8 reps). Here’s a great compound exercise that will also help shape your shoulders and back.
  • French Curl (3 sets of 6-8 reps). This is a variation of the overhead extension, where you grab one dumbbell with both hands and extend it over your head.
  • T-Curl (3 sets of 6-8 reps). Here’s another great variation to the regular biceps curl, but you do these with your forearms curling laterally to your body. You will feel the extreme intensity of these.
  • Triceps Gauntlet (5 sets of 20 reps). These are going to be the armed warfare grand finale, and you’re back to skull crushers. Pick five different sets of dumbbells and start off with 20 reps on the heaviest one. Then do another 20 with each of the other sets until you complete 100 reps in total.

What’s His Diet Plan?

Close up shot of food with protein and carbs

I noticed that CT Fletcher’s diet plan revolves around carefully controlling his macros.

His ideal macro balance is 50% protein, 40% carbs, and 10% fat.

As far as portion sizes, he eats as much as he needs to get the calories in to support his training phase.

That means there could be fluctuations in calories, and you need to work these out for your own goals and body size.

Overall, CT’s diet hasn’t changed much, even after he underwent open heart surgery in 2005.

Meal Plan

CT Fletcher's diet plan is designed to support his intense training regimen and overall fitness goals. Here's a breakdown of his daily meals:

  1. Meal 1:
    • Egg White Omelet: 12
    • Veggies: 1 Handful
    • Turkey or Chicken Breast: 1-2 Servings
  2. Meal 2:
    • Protein Shake
  3. Meal 3:
    • Salad: 1 serving
    • Albacore Tuna: 1 can
  4. Meal 4:
    • Ground Turkey: As desired
  5. Meal 5:
    • White Rice: 2 cups
  6. Meal 6:
    • Chicken Breast: 8 oz
  7. Meal 7:
    • White Rice: 2 cups
  8. Meal 8:
    • Protein Shake

Does He Take Supplements?

Yes, CT often talks about different supplements he takes, and there are two that you want to consider if you take up this routine.

First of all, you’ll need help with your recovery, as your arms will feel like jelly. That will require a high-quality protein powder to deliver all the amino acids you need.

My general recommendation is whey protein, but there are vegan options as well.

The second thing you want to consider is boosting your strength and endurance during training.

With a pre-workout supplement, you can get to a stage where you’re able to lift slightly heavier loads for each set, and that adds up over the months ahead.

“May I have more please? May I have more pain? May I have more torture? Because I know this sh*t gonna make me grow!”
- CT Fletcher

FAQs

Did CT Fletcher Train Arms Every Day?

Yes, CT Fletcher trains his arms every day at the gym. He picks a couple of specific exercises each day and then trains to exhaustion in order to maintain arms that are bigger than most people’s legs.

How Did CT Fletcher Get So Big?

CT Fletcher got so big by making bodybuilding and time at the gym his life. He also transitioned into powerlifting for a while to gain more strength, but it was always a dedication to working as hard as possible.

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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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