Greg Plitt's MFT28: Day 17, Shoulder Shred

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

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Today's orders include two more Shoulder Shred workouts, guaranteed to push your mind and body to the limits. This is week three, so you're probably tired. Dig deep and remember your mental training. You're getting close to the finish line. This is your time to end strong, so hit your shoulder workouts hard. After this, there's only one more Shoulder Shred day left.

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.

Prepare yourself, stretch out, warm up your shoulders, and break a light sweat. Your third morning Shoulder Shred begins now. You've only got one more morning shoulder session after this, so make today count.

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 30 seconds
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. Push as hard and fast as possible, aiming for 20-30 reps on most exercises.

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
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 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 Assault

The final piece of today's training puzzle is abs. During weeks one and three of MFT28, you perform the Abdominal Assault workout. The Assault is a bodyweight circuit workout. You perform eight exercises, 30 seconds per exercise, with no rest in between.

MFT28 Abdominal Assault workout
Watch The Video - 3:42


Abdominal Assault Circuit
Circuit: 3 rounds, 2 minutes rest between each circuit
1

3/4 Sit-Up

30 seconds
3/4 Sit-Up 3/4 Sit-Up

Russian Twist

30 seconds
Russian Twist Russian Twist
Alternate Heel Touchers Alternate Heel Touchers

Air Bike

30 seconds
Air Bike Air Bike

Cocoons

30 seconds
Cocoons Cocoons

Side Bridge

15 seconds each side
Side Bridge Side Bridge

Bottoms Up

30 seconds
Bottoms Up Bottoms Up

Elbow to Knee

15 seconds each side
Elbow to Knee Elbow to Knee


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