Greg Plitt's MFT28: Day 25, Arms War

Get ready to smoke your biceps, triceps, forearms, and even your abs. Give today everything you've got and win the Arms War.

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You've said goodbye to chest, back, and shoulders. Now it's time to finish the fight with your arms. Push through this high-octane string of supersets and giant sets to complete your MFT28 arms training. Let's win the Arms War.

MFT28 arms workout
Watch The Video - 34:13


Arms War Morning Mass

This is your final chance to build seam-busting biceps and sleeve-ripping triceps. Lift to failure on every exercise. Target 8-12 reps as usual, but don't stop lifting until you hit failure. This is your last day of the Arms War, after all. Make it 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

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. This is your final Arms War. Lock and load.

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 Power

This workout is built on weighted exercises, designed to carve deep valleys between your abdominal muscles. Hit this 15-20 minute abs session immediately after you win the Arms War.

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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