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Greg Plitt's MFT28: Day 4, 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.

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 ///

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.

The Arms War workout alternates between biceps and triceps with supersets and giant sets, because these muscles complement each other. You'll get a great pump from the springboard effect of training antagonistic muscle groups. Every action in MFT28 has a purpose; every action produces a specific result.

This is a hard workout, but you can't half-ass it in the gym and expect anything but a half-ass life. Wake up. You have to leave it all in the gym to succeed outside of it. You have to be willing to fail. Be the servant in the weight room, so when you leave, you can become the master.

Schedule. Track. Succeed.

Arms War Morning Workout

Rep target: 8-12 reps
Lift to failure on all exercises
Rest interval: 60-90 seconds

Superset: 3 sets



Plitt's Workout Tips ///

  • Skull-crusher: Scoot your head beyond the bench so your arms can come down
  • Body-up: If you fail too early, pop your body up and do a controlled negative
  • Floor curls: Vary your arm angles to target both heads of the biceps
  • Dumbbell kickbacks: Lock your elbow in position; do not swing
  • Concentration curls: Let your arm hang straight down, then curl it up; do not swing
  • Rest: Rest periods are as imperative as the lifting period

Late in the game, your muscles will fatigue. I like hitting exercises like floor curls because it locks your form in. You don't have to think about form. You can go as hard as you can and the form is locked.

By the time you get to the forearm lifts, you will be fatigued. You've already worked your forearms in many other exercises, but these lifts isolate that muscle group. Forearm strength is imperative for so many other lifts. You always want your muscles to fail, not your grip, so hit your forearms with everything you've got.

You might be exhausted-physically drained, but mentally sharp. You came here with a mission and you achieved that mission. You're still standing, ready for your next endeavor. That's success. If you do it every day, it will turn into a good life.

Get rested. It's back to the trenches tonight.

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. You tweak the bodyweight lifts and hit the remaining exercises for 20-30 reps.

Don't think about blasting past failure on every set. Focus on good form, keeping your heart rate amped, and moving through the workout as efficiently as possible. After tonight's arms session, you face off against my Abdominal Assault.

Arms War Evening Workout

Rep target: 15-30 reps*
Rest interval: 30-45 seconds

*Note: Because you can't adjust the load on bodyweight exercises, perform reps according to your fitness level. Elevate your heart rate and tax your muscles without reaching failure.

Superset: 3 sets





Abdominal Assault ///

In our world, abdominal muscles are everything. They're the sexy muscles, the ones everybody wants to have. But really, if you look at 100 percent of the people who work out, only 5 percent of those people live with visible abs every day.

I do. I live that way. I have abs every single day. The reason I have them is because of this program I am showing you. I don't have an offseason; that's called unemployment. I want to keep working, so I have to keep my abs. Hit this workout if you want them, too.

MFT28 Abdominal Assault Workout!

Watch The Video - 3:41



Abdominal Assault Circuit



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About The Author

Greg Plitt is a personal trainer and cover model. He has appeared on the cover of more than 100 fitness magazines and 25 romance novels.

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DWalsh335

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DWalsh335

i feel like thats an insane amount of sets for bis and tris to do but i could be wrong

Feb 4, 2013 6:12pm | report
 
boydstinnett

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boydstinnett

Too much volume, especially on a low carb diet.

Feb 4, 2013 9:06pm | report
 
SwedishFitness

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SwedishFitness

My tip is to Follow Kris Gethins 12 week meal plan, it goes along with MFT28 really good! And I am kinda "against" loe carb diets since less carbs lowers your metabolism!
The workouts are 100% Greg Plitt Mayhem, ppl Will look at you in the gym and think "geeez I am not even working OUT compared to this guy"
Do the workout guys, you will understand what I mean!
And welcome to a life of a constant natural HIGH! :)

Feb 12, 2013 2:35pm | report
BBlifestyleFTW

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BBlifestyleFTW

swedishfitness du ser ackligt bra ut ass�, switchar till english, im for low carb diets since you will enter a state known as ketosis, meaning your body will start using your fat as energy and you'll realy burn it offf. Och haru n�gra synpunkter p� dtp? H�ller p� med den nu troru den e bra?

Feb 15, 2013 12:50pm | report
  • Body Stats
  • ht: 5'10"
  • wt: 160.94 lbs
  • bf: 13.0%
xrizzox

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xrizzox

low carb doesn't slow metabolism..insulin slows down metabolism

carbs=insulin spike
insulin spike=slowed metabolism

Apr 29, 2013 8:02pm | report
Knussbaum1

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Knussbaum1

Obviously I think Greg Plitt knows what he's talking about. Try it, probably not for everyone

Feb 4, 2013 9:57pm | report
 
KeithJ889

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KeithJ889

Greg is the truth, high volume. Yes, Who Cares. Hard Work=Results

Feb 4, 2013 11:38pm | report
 
JRose13

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JRose13

stop complaining about it being too much, hes using the principal of overreaching for a purpose, that is why this is 28 days, not a 12 week workout plan. This is a little too much being that people have work or school in the morning, how am i supposed to get to the gym at 5, do this workout, get home, eat, shower, and get ready for school at 8?

Feb 4, 2013 11:38pm | report
 
boydstinnett

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boydstinnett

I have no problem with a workout being very high in volume, I think workouts like this if done in short cycles (i.e. 28 days) are great for shocking the muscle and creating more growth. The sole problem I have is the combination of low carb AND high volume with intensity. The two don't go together.

Feb 5, 2013 6:46am | report
EddieJack

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EddieJack

you get to the gym at 3 or 4 duh lol keep up the hard work bro

Jan 20, 2014 3:56pm | report
Benito18

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Benito18

So much energy... He must have had a MASSIVE pre-workout shake

Feb 5, 2013 1:41am | report
 
Enriquefranco

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Enriquefranco

Not sure if that is really needed, I do the workout fasted..

Feb 13, 2013 1:27pm | report
Enriquefranco

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Enriquefranco

Not sure if that is really needed, I do the workout fasted..

Feb 13, 2013 1:30pm | report
Benito18

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Benito18

I meant he had lots of energy in like... The way he talked and acted. seemed like he was on a caffiene high or something. Good for him though, an energetic personality is a fantastic thing to have.

Feb 24, 2013 3:35pm | report
trinno100

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trinno100

has anyone tried this workout alredy? how long did it take? can it be done in about an hour?

Feb 5, 2013 8:59am | report
 
delta304

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delta304

I started yesterday on Shoulder section. It took about 1:45 which was about the same today for Arms. It is a tons of sets and moving around to different things. You have to go at a time the gym is dead in order to super between three excercises.

Feb 5, 2013 10:42am | report
Tubatim2

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Tubatim2

It takes an hour and 30 minutes, depending on how fast or slow you take each rep.

Feb 5, 2013 7:02pm | report
tmittan

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tmittan

If you take the full 90 second rests you have over 30 minutes just resting. I did the workout last night in 90 minutes

Feb 8, 2013 10:24am | report
yengwa

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yengwa

**** near 2 hours if the gym is packed

Feb 14, 2013 5:21am | report
thexperience1

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thexperience1

The first few days you're getting used to the high rep volume, so it might take up to 2 hours. I'm at day 4 now and my body already fully adapted to it. It takes me 1h 15min to complete the workout and i do 12 reps on all sets. I'll probably be able to do it in 1 hour, starting next week. Just focus, don't f*ck around and put in WORK!

Jul 18, 2013 6:26am | report
  • Body Stats
  • ht: 5'11"
  • wt: 209.44 lbs
  • bf: 17.0%
rebelsnake

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rebelsnake

exactly what defines........pain for gain..........

Feb 5, 2013 10:34am | report
 
Jonnybravo2012

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Jonnybravo2012

As Greg says on day one, 'if all cant be managed, then just add some to your normal workout'... to do everything with the same intensity would be pretty full on.. I done arms this morning, and it almost killed me, as did shoulders yesterday. Greg comes across as abit of an *** at first, but man, does he know his ****. Hes very motivational. total respect to this dude...

Feb 7, 2013 4:05am | report
 
reaper3030

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reaper3030

My little brother is a Combat Controller in the USAF and he has the same attitude as Greg he's no BS and get it done.

Feb 7, 2013 9:06am | report
Tyson170

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Tyson170

Totally f***** agree! "Egos are your worst enemy, check that mother f****** at the door"!

Apr 11, 2013 8:34am | report
reaper3030

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reaper3030

this is my next workout today! Lets get to work!

Feb 7, 2013 8:06am | report
 
Showing 1 - 25 of 71 Comments

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