Greg Plitt's MFT28: Day 10, Shoulder Shred

The MFT28 Shoulder Shred workout will help you build bolder shoulders with extreme striations. Get ready to win this war.

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Today's marching orders include two more hardcore Shoulder Shred workouts. The sessions don't change from last week's workouts, but you should continue to push yourself to failure. Add more reps, increase the weight, or decrease the rest periods to guarantee growth. It's time to smoke your shoulders.

MFT28 shoulders workout
Watch The Video - 19:47


Shoulder Shred Morning Mass

Like every morning workout in MFT28, your first session is all about building mass. Most of the exercises call for a rep range of 8-12, but remember that failure should be your first priority. If you find you can lift more than 12 reps, keep lifting. Lift until the pain says hello.

The Shoulder Shred hits the entire shoulder girdle, including the anterior, middle, and posterior deltoids. It builds mass, deep cuts, muscular endurance, and overall shoulder shape. Record your numbers throughout the workout to beat them next time. Let's grow.

Shoulder Shred Morning Workout
giant set
1

Handstand Push-Ups

3 sets of 8-12 reps to failure
Handstand Push-Ups Handstand Push-Ups

Smith Machine Overhead Shoulder Press

3 sets of 8-12 reps to failure
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

Battling Ropes

3 sets of 30 count, rest 60-90 seconds
Battling Ropes Battling Ropes
Adjust your hand placement with every rep. Move your hands closer together with each rep, then farther apart, to emphasize different areas of your shoulders. If you don't have access to ropes, perform the exercise with light dumbbells.

giant set
2

Standing Bradford Press

3 sets of 8-12 reps to failure
Standing Bradford Press Standing Bradford Press

Upright Barbell Row

3 sets of 8-12 reps to failure
Upright Barbell Row Upright Barbell Row

Kettlebell Pirate Ships

3 sets of 8-12 reps to failure, rest 60-90 seconds
Kettlebell Pirate Ships Kettlebell Pirate Ships

Superset
3

Single-Arm Linear Jammer

3 sets of 8-12 reps to failure
Single-Arm Linear Jammer Single-Arm Linear Jammer

Landmind 180s

3 sets of 8-12 reps to failure, rest 60-90 seconds
Landmind 180s Landmind 180s
Perform 8-12 reps of barbell levers on your right side. Pass the weight and immediately perform 8-12 reps on your left side. Grasp the barbell with both hands and perform 8-12 more reps with both arms.

giant set
4

Single Dumbbell Raise

3 sets of 10-15 reps to failure
Single Dumbbell Raise Single Dumbbell Raise

Car Drivers

3 sets of 10-15 reps to failure
Car Drivers Car Drivers

Cable Rear Delt Fly

3 sets of 10-15 reps to failure, rest 60-90 seconds
Cable Rear Delt Fly Cable Rear Delt Fly

Superset
5

Straight Raises on Incline Bench

3 sets of 10-15 reps to failure
Straight Raises on Incline Bench Straight Raises on Incline Bench

Anti-Gravity Press

3 sets of 10-15 reps to failure, rest 60-90 seconds
Anti-Gravity Press Anti-Gravity Press


Evening Shoulder Shred

Your evening shoulder workout is built on the same blueprint as your morning session, but the details are different. The evening workout is a high-speed, high-rep, low-weight, metabolic workout. You drop the weight per exercise considerably and aim for 20-30 reps. It's time to get cut.

Shoulder Shred Evening Workout
giant set
1

Handstand Push-Ups

3 sets of 5-10 reps
Handstand Push-Ups Handstand Push-Ups
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

Battling Ropes

3 sets of 30 count, rest 60-90 seconds
Battling Ropes Battling Ropes

giant set
2

Standing Bradford Press

3 sets of 20-30 reps
Standing Bradford Press Standing Bradford Press

Upright Barbell Row

3 sets of 15-20 reps
Upright Barbell Row Upright Barbell Row

Kettlebell Pirate Ships

3 sets of 15-20 reps, rest 30-45 seconds
Kettlebell Pirate Ships Kettlebell Pirate Ships

Superset
3

Single-Arm Linear Jammer

3 sets of 20-30 reps
Single-Arm Linear Jammer Single-Arm Linear Jammer

Landmind 180s

3 sets of 15-20, rest 60-90 seconds
Landmind 180s Landmind 180s

giant set
4

Single Dumbbell Raise

3 sets of 20-30 reps
Single Dumbbell Raise Single Dumbbell Raise

Car Drivers

3 sets of 30 seconds
Car Drivers Car Drivers

Cable Rear Delt Fly

3 sets of 15-20 reps, rest 30-45 seconds
Cable Rear Delt Fly Cable Rear Delt Fly

Superset
5
Straight Raises on Incline Bench Straight Raises on Incline Bench

Anti-Gravity Press

3 sets of 15-20 reps, rest 30-45 seconds
Anti-Gravity Press Anti-Gravity Press


Abdominal Power

The Abdominal Power workout is built on weighted exercises, designed to carve deep valleys between your abdominal muscles. Implement this 15-20 minute workout at the end of your second resistance workout during the second and fourth weeks of MFT28.

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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