Greg Plitt Arm Workout
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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.
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.
Two Biceps Targets
Short head: Grip placement inside shoulder width
Long head: Grip placement outside shoulder width
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.
3 priorities for every rep
Proper form: Gets you growth faster than anything else
Speed: Go slower to stretch and contract muscles
Weight: Forget ego; lift a weight you can lift
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.
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