Greg Plitt's MFT28: Day 18, 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 wars to wage today, starting with your morning mass workout. The morning arms session is an all-out battle between the biceps and triceps. It's a high-octane string of supersets and giant sets, designed specifically to smoke your bis, tris, and forearms. I hope you got some rest last night, because you're going to need it. Let's win the Arms War.

MFT28 arms workout
Watch The Video - 34:13


Arms War Morning Mass

As always, the morning workout is a heavy workout, right out of the gates. Lift to failure on every exercise, whether you have to add weight or remove it. Let the burn be your guide. Like always, don't stop lifting until you hit failure.

This is a hard workout, but you can't half-ass it in the gym and expect anything but a half-ass life—especially now. This is week three. You have to push harder than ever. This is one of your last chances to smoke your biceps and torch your triceps. Make this Arms War count.

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

This is one of your final evening arms workouts. Keep your form strict and your heart rate elevated. Lift with a full range of motion. Add weight where necessary, or reduce the rest periods to make the workout even more metabolically taxing. After tonight's arms session, you face off against my Abdominal Assault.

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 15-20 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 15-20 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 15-20 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 Assault

By now, you know this workout well. You perform eight exercises, 30 seconds per exercise, with no rest between exercises. Focus on strict form and full reps to really make your abs pop.

MFT28 Abdominal Assault workout
Watch The Video - 3:42


Abdominal Assault Circuit
Circuit: 3 rounds, 2 minutes rest between each circuit
1

3/4 Sit-Up

30 seconds
3/4 Sit-Up 3/4 Sit-Up

Russian Twist

30 seconds
Russian Twist Russian Twist
Alternate Heel Touchers Alternate Heel Touchers

Air Bike

30 seconds
Air Bike Air Bike

Cocoons

30 seconds
Cocoons Cocoons

Side Bridge

15 seconds each side
Side Bridge Side Bridge

Bottoms Up

30 seconds
Bottoms Up Bottoms Up

Elbow to Knee

15 seconds each side
Elbow to Knee Elbow to Knee


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