Greg Plitt's ARM WAR

Greg Plitt's ARM WAR Routine is absolutely insane. I tried working it in on the same day as chest so I could keep with the Layne Norton split... bad idea. My arms gave out way before my Chest did. I didn't get a good chest workout because of that reason. But that's both good and bad. The bad thing is I didn't get to hit my chest as hard as I could have. The good thing is that I now know what my Bi's/Tri's routine is going to be when I change up my split in a few months. This arms workout is nothing short of brutal. Everything is supersetted and I tried to keep the rest periods to 45 seconds between sets. I took some Optimum Nutrition Nitric Boost and my god... the pump was amazing. I'd definitely recommend this to anyone that is on a split that has a Bi's/Tri's day.



Superset 3-4 sets
Straight BB Curl
Scull Crushers
Close Grip Bench

Superset 3-4 sets
Rope Curls
Overhead Extentions

Superset 3-4 sets
Guillotine Curls
V-bar Extension

Superset 3-4 sets
Arm Blaster Curls
French Press
Front Press

Superset 3-4 sets
Dead Hang Curls
Reverse Grip Extensions

Superset 3-4 sets
Floor Curls
Pully Kickbacks

Superset 3-4 sets
One Arm Preacher Curls
Close Grip DB Press

Layne Norton's Power + Hypertrophy Split

I've been using a slightly modified version of Layne Norton's split and I've definitely been noticing some results. I've been eating pretty clean and I never go overboard with the cals. 3.5 months in and I've gone from 183lb to 188lb with a noticeable size gain. My upperbody and lowerbody power has shot up as well: 225x4 on bench to 225x8 or 9. 225x3 ATG squats to 275x5 going as low as I possibly can. The only difference between my current split and the normal split (that's posted below) is that on hypertrophy days, I usually do 4-5 sets per exercise since I prefer high volume.

Here's the normal split (taken from http://www.simplyshredded.com/layne-norton-2010-training-series-featuring-paul-revelia.html)

Sunday: Upper Power

    * 5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
    * Barbell Bench Press
    * Barbell Rows
    * Military Press
    * Barbell Shrugs

Monday: Lower Power

    * 5×5 or 3×5 for all lifts(5×5 on bulk cause recovery is better, 3×5 on cut)
    * Back Squat
    * Stiff Leg Deadlift, Or Romanian DL
    * 6-8 sets of Standing Calf, little higher reps, i like to do 6-8 on heavy days

Tues: Off (I usually do some cardio)
Wednesday: Hypertrophy Chest/Arms

(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

    * DB Incline Bech 3×8-12
    * Barbell Close Grip Bench 3×8-12
    * DB Flat Bench 2×8-12
    * Preacher Curls 3×8-12 super setted with
    * Standing French Press 3×8-12
    * Push Downs 3×8-12 super setted with
    * DB Hammer Curls
    * Cable Crossovers 3×8-12
    * Machine Curl 3×8-12 supersetted with
    * Machine Dips 3×8-12

Thursday: Hypertrophy Shoulders/Back/Traps

(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

    * DB Shoulder Press 3×8-12 super setted with
    * DB Front Raise 3×8-12
    * DB One Arm Row 3×8-12 super setted with
    * DB Arnold Press 3×8-12
    * Lat Pull Down (Wide Grip) 2×8-12 super setted with
    * DB Shrugs 2×10-15
    * Lat Pull Down (Close grip, palms facing in) 2×8-12 super setted with
    * DB Upright Row 2×10-15
    * T-bar row 2×8-12 (Usually too tired/dead to do this last exercise, but some times i do it)

Friday: Hypertrophy Legs/Calves

(For hypertrophy days I never go to failure, always stop about 2 reps before failure)

    * Hack Squat 5×8-12 super setted with
    * Standing Calf 5×10-15
    * Leg Extensions 5×10-15 super setted with
    * Sitting Leg Curls 5×10-15 super setted with
    * Sitting Calf Raise 4×8-12

Saturday: Off (cardio if you want)