Greg Plitt's MFT28: Day 11, Arms War

Get ready to smoke your biceps, triceps, forearms, and even your abs. You've got two Arms War workouts to wage today. Prepare for battle.

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You've got two more wars to wage today, starting with your morning mass workout. Remember to push yourself to failure in the morning session. Even though the workout blueprint doesn't change, you should pour every ounce of effort into every exercise. Increase the reps, boost the weight, or drop the rest periods to make the workout more challenging. Let's win the Arms War.

MFT28 arms workout
Watch The Video - 34:13


Arms War: Morning Mass

The morning workout is a heavy workout, right out of the gates. Before you get to the gym, you need to warm up your body. We're here to get stronger, not injured. Perform some dynamic stretches or light lifts to warm your muscles up. Let your body know who's boss. Dust off your guns and get ready to fire.

In the Arms War, you lift to failure on every exercise. For some lifts, you will go beyond failure and use extended set techniques. If you have a partner, you can push beyond failure with assisted reps. I don't like to lift with a rep count in my head, but you should choose a weight you can lift for 8-12 reps. This will give you a solid target, but you shouldn't stop lifting until you hit failure.

Arms War Morning Workout
Superset
1

Barbell Curl

3 sets of 8-12 reps to failure
Barbell Curl Barbell Curl

Close-Grip EZ-Bar Curl with Band

3 sets of 8-12 reps to failure, rest 60-90 seconds
Close-Grip EZ-Bar Curl with Band Close-Grip EZ-Bar Curl with Band

giant set
2

EZ-Bar Skullcrusher

3 sets of 8-12 reps to failure
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Close-Grip EZ-Bar Press

3 sets of 8-12 reps to failure
Close-Grip EZ-Bar Press Close-Grip EZ-Bar Press

Body-Up

3 sets of 8-12 reps to failure, rest 60-90 seconds
Body-Up Body-Up

Superset
3

Spider Curl

3 sets of 8-12 reps to failure
Spider Curl Spider Curl

High Cable Curls

3 sets of 8-12 reps to failure
High Cable Curls High Cable Curls

giant set
4

Standing Dumbbell Triceps Extension

3 sets of 8-12 reps to failure
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension

Close-Grip Push-Up off of a Dumbbell

3 sets of 8-12 reps to failure
Close-Grip Push-Up off of a Dumbbell Close-Grip Push-Up off of a Dumbbell
Standing Bent-Over Two-Arm Dumbbell Triceps Extension Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Superset
5

Lying Cable Curl

3 sets of 8-12 reps to failure
Lying Cable Curl Lying Cable Curl

Standing Concentration Curl

3 sets of 8-12 reps to failure, rest 60-90 seconds
Standing Concentration Curl Standing Concentration Curl

giant set
6

Triceps Pushdown

3 sets of 8-12 reps to failure
Triceps Pushdown Triceps Pushdown

Triceps Pushdown - Rope Attachment

3 sets of 8-12 reps to failure
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Reverse Grip Triceps Pushdown

3 sets of 8-12 reps to failure, rest 60-90 seconds
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

giant set
7

Cable Hammer Curls - Rope Attachment

3 sets of 8-12 reps to failure
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

Seated Palm-Up Barbell Wrist Curl

3 sets of 8-12 reps to failure
Seated Palm-Up Barbell Wrist Curl Seated Palm-Up Barbell Wrist Curl

Finger Curls

3 sets of 8-12 reps to failure
Finger Curls Finger Curls

Wrist Rotations with Straight Bar

3 sets of 8-12 reps to failure, rest 60-90 seconds (alternate hands; alternate directions)
Wrist Rotations with Straight Bar Wrist Rotations with Straight Bar

Evening Arms War

Your evening arms workout is built on the same blueprint as your morning session, but the details are radically different. The evening workout is a high-speed, high-rep, low-weight, metabolic workout. Don't think about blasting past failure on every set. Focus on good form, keep your heart rate amped, and move through the workout as efficiently as possible.

Arms War Evening Workout
Superset
1

Barbell Curl

3 sets of 20-30 reps
Barbell Curl Barbell Curl

Close-Grip EZ-Bar Curl with Band

3 sets of 20-30 reps, rest 30-45 seconds
Close-Grip EZ-Bar Curl with Band Close-Grip EZ-Bar Curl with Band

giant set
2

EZ-Bar Skullcrusher

3 sets of 20-30 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Close-Grip EZ-Bar Press

3 sets of 20-30 reps
Close-Grip EZ-Bar Press Close-Grip EZ-Bar Press

Body-Up

3 sets of 5-10 reps, rest 30-45 seconds
Body-Up Body-Up

Superset
3

Spider Curl

3 sets of 20-30 reps
Spider Curl Spider Curl

High Cable Curls

3 sets of 20-30 reps, rest 30-45 seconds
High Cable Curls High Cable Curls

giant set
4
Standing Dumbbell Triceps Extension Standing Dumbbell Triceps Extension
Close-Grip Push-Up off of a Dumbbell Close-Grip Push-Up off of a Dumbbell

Standing Bent-Over Two-Arm Dumbbell Triceps Extension

3 sets of 20-30 reps, rest 30-45 seconds
Standing Bent-Over Two-Arm Dumbbell Triceps Extension Standing Bent-Over Two-Arm Dumbbell Triceps Extension

Superset
5

Lying Cable Curl

3 sets of 20-30 reps
Lying Cable Curl Lying Cable Curl

Standing Concentration Curl

3 sets of 15-20, rest 30-45 seconds
Standing Concentration Curl Standing Concentration Curl

giant set
6

Triceps Pushdown

3 sets of 20-30 reps
Triceps Pushdown Triceps Pushdown
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Reverse Grip Triceps Pushdown

3 sets of 20-30 reps, rest 30-45 seconds
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

giant set
7
Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment
Seated Palm-Up Barbell Wrist Curl Seated Palm-Up Barbell Wrist Curl

Finger Curls

3 sets of 20-30 reps
Finger Curls Finger Curls

Wrist Rotations with Straight Bar

3 sets of 20-30 reps, rest 30-45 seconds (alternate hands; alternate directions)
Wrist Rotations with Straight Bar Wrist Rotations with Straight Bar

Abdominal Power

During weeks two and four of MFT28, you perform the Abdominal Power workout. This 15-20 minute workout is built on weighted exercises and designed to carve deep valleys between your abdominal muscles. Implement it immediately after your evening Arms War workout.

MFT28 Abdominal Power Workout
Watch The Video - 3:29


Abdominal Power Workout
1

Spell Caster

3 sets of 10-15 reps
Spell Caster Spell Caster

2

Hanging Pike

3 sets of 10-15 reps
Hanging Pike Hanging Pike

3

Wind Sprints

3 sets of 10-15 reps
Wind Sprints Wind Sprints

4

Spider Crawl

3 sets of 10-15 reps
Spider Crawl Spider Crawl

5

Russian Twist

3 sets of 10-15 reps
Russian Twist Russian Twist

6

Otis-Up

3 sets of 10-15 reps
Otis-Up Otis-Up

7

One-Arm Medicine Ball Slam

3 sets of 10-15 reps
One-Arm Medicine Ball Slam One-Arm Medicine Ball Slam

8

Rope Crunch

3 sets of 10-15 reps
Rope Crunch Rope Crunch
30 second rest between exercises


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