If you’ve walked past a newsstand, watched TV, or been within a mile of a gym over the past 10 years, you’ve almost certainly seen Greg Plitt. One of the most popular fitness models ever, Plitt stays in high demand because he’s perennially in top shape and epitomizes the physique guys want. Here’s the routine that keeps his guns loaded.

Greg Plitt's Arm Routine

1A. Straight-bar Curl
Superset With
1B. Forward-bend Curl
Lean forward 30 degrees and curl the bar.

2. Dead-hang Curl
Grab an EZ-curl bar with a narrow grip and go to a preacher bench. Face the bench backward so your arms rest against the 90-degree side of the bench. Curl the bar strictly.

3. Seated Alternating Dumbbell Curl

4. Guillotine Curl
Attach a straight bar to the top pulley of a cable station, grab it with hands at shoulder width, and lie down on your back. Your head should be about a foot away from the pulley so that when you curl, your upper arms will point toward the machine at a 45-degree angle. Curl the bar to your forehead.

5A. Close-grip Bench Press
Grab the bar with hands no farther than six inches apart.
Superset With
5B. Dip
Perform reps to failure.

6. Dumbbell Overhead Extension
Stand or sit and hold a heavy dumbbell by its end with both hands overhead. Lower the weight behind your head and then extend your elbows.

7A. Rope Pushdowns
Superset With
7B. Reverse-grip Extension
Use a straight bar on a cable pulley and hold it with an underhand grip.

8. Dumbbell Kickback


NOTE: When Plitt wants to add size he performs 3 sets of 10, 8, and 6 reps for each exercise. To get more defined, he does 15, 12, and 10 reps.