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Greg Plitt's MFT28: Day 2, Back

Construct an unbelievable back with the MFT28 Back Demolition workout. Build thickness, width, endurance, size, and strength. Attack your back.

The back is one of your body's biggest, burliest muscle groups. The MFT28 Back Demolition workout will build back width, strength, and density with an arsenal of intense exercises—pulls, rows, roll-outs, and even swings. You've got two back-building Demolition workouts today, so you'd better be ready to attack your back.

MFT28 Back Workout!

Watch The Video - 30:33



Many of today's exercises are totally different than what you're accustomed to. Watch the video for a full demonstration of the entire Back Demolition workout. I'm going to bombard with you a variety of unique movements. Use them, test them, and find what works.

Back Demolition: Morning Mass ///

Your morning MFT28 workout is always a heavy mass-building session. Before you throw yourself at heavy weights, warm up your body with dynamic stretches, band exercises, or light cardio. Warm-ups prepare your body for heavier loads, get your blood flowing, heat up your muscles, and lubricate your joints.

Remember: The only reps that don't make you grow are the reps you don't do. Finish every set. Target 8-12 reps on most exercises, but take every move to failure. Forget the weight. Replace your ego with maximum effort. Keep your form strict and steady. Good form makes you grow.

Back Demolition Morning Workout

    Rep target: 8-12 reps Lift to failure on all exercises Rest interval: 60-90 seconds



Plitt's Workout Tips ///

  • Pull-up: Don't swing, keep your body in line, and don't let one arm perform more work.
  • Bodyweight mid row: If you're unable to perform this exercise, try a seated row instead. Sledgehammer swing: If your gym doesn't have a tire or sledge, try medicine ball slams.
  • T-bar row: Maintain posture throughout the exercise-do not rock or pull with your arms.
  • Bent-over row: Put the bar on the bench you stand on to achieve greater range of motion.
  • Barbell roll-out: Go to full extension and briefly hold each rep.
  • Shotgun row: Rotate your wrist as you row the weight.
  • Pull-down: Keep arms your arms straight, visualize your lats working, and keep your form locked.
  • London Bridge: Keep your body rigid as you lower and raise it.
  • Chalk: Chalk your hands before the London Bridge. Keep chalk in a plastic bag to limit the mess you make.
  • Dumbbell row: Let the dumbbell hang low to stretch the back and lats; keep your shoulders square to the ground.

The MFT28 Back Demolition workout is probably different than anything you've ever done. That's why it will make you grow. It will change and transform you. MFT28 will make you more than you are today—more than you've ever been. Stay with me for the evening workout, if you're up to the challenge.

Evening Back Demolition ///

Your evening back workout is built on the same blueprint as your morning session, but the details are considerably different. Your evening workout is a high-speed, high-rep, low-weight metabolic workout. You drop the weight, decrease the rest intervals, and increase the reps to train your muscular endurance and energy systems.

Don't worry about taking each and every set to failure. Focus on good form, keep your heart rate elevated, and keep moving. Refer to the video and workout above for an explanation of various training strategies. Follow the workout table below for specific training instructions.

Back Demolition Evening Workout


Abdominal Assault ///

Remember, we train abs every single day during MFT28. To walk around with visible abs each and every day, you need low body fat coupled with a solid training plan. MFT28 will help you torch fat at a blistering pace. This ab workout will help you showcase your hard work.

MFT28 Abdominal Assault Workout!

Watch The Video - 3:41



Because your abdominal muscles are accustomed to constant low-grade stress, the only way to really chisel them is to hit them hard every day for 15-20 minutes. 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 between exercises.

Abdominal Assault Circuit



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About The Author

Greg Plitt is a personal trainer and cover model. He has appeared on the cover of more than 100 fitness magazines and 25 romance novels.

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samerym

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samerym

This is way too long.

Feb 4, 2013 8:14am | report
 
rengot

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rengot

but you only train for 28 days with this amount of reps

Feb 5, 2013 9:50am | report
BBlifestyleFTW

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BBlifestyleFTW

i know it seems long but their all under 1 hour belive it or not

Feb 13, 2013 12:46pm | report
  • Body Stats
  • ht: 5'10"
  • wt: 160.94 lbs
  • bf: 13.0%
montemike72

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montemike72

if it were easy, everybody would have a nice body, love the work out, down 7lbs in 3 days

Mar 21, 2013 5:53am | report
jmcphie

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jmcphie

Montemike your killin it man, 7lbs in 3 days. keep it up. Im curious what you end at!

Apr 8, 2013 11:04am | report
jordensolecki

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jordensolecki

too long or too much? sounds like you arent ready to change so why waste space on this page with your comments when there is MEN willing to step up to the plate and take a challenge?

May 22, 2013 6:52pm | report
mmason1331

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mmason1331

What would be a good substitute for sledgehammer swings? I do not have a sledge and tire available at my gym.

Thanks Much!!

-Mike

Feb 4, 2013 10:04am | report
 
KenSandberg

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KenSandberg

Med Ball Slams

Feb 4, 2013 6:55pm | report
dav3321420

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dav3321420

Just did day 2 morning back workout in about an hour.. Feeling great!

Instead of the sledge hammer swings, I did the same type of motion as swinging the sledge, under and over, while holding a 25lb dumbbell.

Just another alternative in case you dont have a sledge or medicine ball..

Mar 5, 2013 7:56am | report
lovesickdr

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lovesickdr

i would also like to know what a good alternative to sledgehammer is .

May 9, 2014 10:10am | report
SAFMG

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SAFMG

What can we do besides sledgehammer swings, because most gyms don't have a sledgehammer and a tire to smash?

Feb 4, 2013 10:05am | report
 
kwine23

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kwine23

watch the video... medicine ball slams

Feb 4, 2013 12:59pm | report
gbone1973

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gbone1973

Plitt's Workout Tips ///
Pull-up: Don't swing, keep your body in line, and don't let one arm perform more work.
Bodyweight mid row: If you're unable to perform this exercise, try a seated row instead. Sledgehammer swing: If your gym doesn't have a tire or sledge, try medicine ball slams.
T-bar row: Maintain posture throughout the exercise-do not rock or pull with your arms.
Bent-over row: Put the bar on the bench you stand on to achieve greater range of motion.
Barbell roll-out: Go to full extension and briefly hold each rep.
Shotgun row: Rotate your wrist as you row the weight.
Pull-down: Keep arms your arms straight, visualize your lats working, and keep your form locked.
London Bridge: Keep your body rigid as you lower and raise it.
Chalk: Chalk your hands before the London Bridge. Keep chalk in a plastic bag to limit the mess you make.
Dumbbell row: Let the dumbbell hang low to stretch the back and lats; keep your shoulders square to the ground.

Feb 17, 2013 9:22pm | report
mbogier

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mbogier

Alternative for Sledgehammer Swings would be "medicine ball slams". Just hold the medicine ball over your head and throw it down in front of you as hard as you can. Do it as many times as you can for 30 seconds.

Feb 4, 2013 10:16am | report
 
adarlington8588

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adarlington8588

What's an alternative for the London bridges? I was really excited for this program to drop today but than I view the exercises and I do t even have access to the equipment to do half of them.

Feb 4, 2013 2:42pm | report
 
vjohnson27

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vjohnson27

i have the same problem i was thinking maybe close grip lat pull downs or something.. let me know if you came up with anything

Feb 6, 2013 11:58am | report
frankyds

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frankyds

for a replacement for the london bridges i was thinking maybe p90x2 lever pull ups. im not sure if it will work the same but its close enough. http://www.youtube.com/watch?v=rKc1RYicyfk

Feb 7, 2013 1:35am | report
frankyds

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frankyds

for a replacement for the london bridges i think p90x2 lever pull ups will work.

Feb 7, 2013 1:37am | report
t_thomson

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t_thomson

I substituted them for a similiar sort of excercise, laying down lat pull ups... or another good one would be cable rows working each arm independently

Feb 7, 2013 5:39pm | report
whozeboy

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whozeboy

I am also curious of this lol.

Feb 7, 2013 8:08pm | report
dav3321420

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dav3321420

Im also looking for an alternative for this.. Today I tried laying down lat pull ups using TRX bands..

Mar 5, 2013 7:59am | report
rocker_88

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rocker_88

i take the smith machine upside down, and do pull-ups, but 1 arm working at a time. So I basically hang on an angle as one arm is straight and the other arm is contracted. works pretty good using a close-grip.

Mar 11, 2013 8:50pm | report
william96

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william96

How about 1-armed australian pull-ups?

Jun 13, 2013 6:37am | report
Rozen30

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Rozen30

use cable machine, grab the cable, pull back slowly.

Jun 24, 2013 12:53am | report
BronnieBron

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BronnieBron

starting this workout tomorrow with my day off being monday instead of sunday. Intense workout cant wait to get the ball rolling. weight lifting and running are not doing it for me and this work out is so different than what I am used to

Feb 4, 2013 6:16pm | report
 
Showing 1 - 25 of 144 Comments

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