Greg Plitt's MFT28: Day 22, Chest Dominance

Today's orders include your final Chest Dominance workouts. Gather your strength for one more week of war. Hit your chest harder than ever.

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You have battled through three days of Chest Dominance for a total of six unique chest workouts. You have struggled, failed, and succeeded. You stand on the doorstep of victory. This is your last chance to chisel the chest you want. Gather your strength for one more week of war and attack your chest with every ounce of energy you can muster.

MFT28 chest workout
Watch The Video - 30:08


Chest Dominance Morning Mass

This is your final mass-building chest session. Before you begin, warm up your body with dynamic stretches, band exercises, or light cardio. Lift to failure on each and every set. Keep your form strict, don't cheat the reps, and finish the Chest Dominance workouts strong.

Chest Dominance Morning Workout
Smith Machine Push-Up Ladder
1

Push-Up Wide

3 sets of 8-12 reps to failure
Push-Up Wide Push-Up Wide

Incline Push-Up Wide

3 sets of 8-12 reps to failure
Incline Push-Up Wide Incline Push-Up Wide

Incline Push-Up Medium

3 sets of 8-12 reps to failure
Incline Push-Up Medium Incline Push-Up Medium

Incline Push-Up Reverse Grip

3 sets of 8-12 reps to failure
Incline Push-Up Reverse Grip Incline Push-Up Reverse Grip

Incline Push-Up Close-Grip

3 sets of 8-12 reps to failure
Incline Push-Up Close-Grip Incline Push-Up Close-Grip
Begin this five-position exercise on the ground inside the Smith machine, with the bar racked at the top of the cage. Perform 8-12 wide push-ups, then hook the bar on the lowest rung of the Smith machine. Grip the bar and perform 8-12 incline push-ups. Raise the bar to the next rung, use a slightly narrower grip, and perform 8-12 medium-grip incline push-ups. Continue raising the bar and performing the prescribed exercises. The entire series counts as one set.

Giant set
2

Bodyweight Flyes

3 sets of 8-12 reps to failure
Bodyweight Flyes Bodyweight Flyes

Isometric Wipers

3 sets of 8-12 reps to failure
Isometric Wipers Isometric Wipers

Clock Push-Up

3 sets of 8-12 reps to failure
Clock Push-Up Clock Push-Up

Dumbbell Rack Series
3

Dumbbell Bench Press

3 dropsets of 3, 5, 7, 9 reps
Dumbbell Bench Press Dumbbell Bench Press

Dumbbell Flyes

3 sets to failure
Dumbbell Flyes Dumbbell Flyes
Perform 3 reps of heavy dumbbell bench press. Drop the weight by 20 pounds; perform 5 more reps of dumbbell bench. Drop the weight by another 20 pounds and perform 7 reps. Drop the weight once again, perform 9 reps of dumbbell bench, and then perform dumbbell flyes to failure. This is one set.

Incline Cable Elevators
4

Incline Cable Chest Press

3 dropsets of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
Incline Cable Chest Press Incline Cable Chest Press
Position a 30-degree incline bench inside a cable station. Select a weight that you can perform for at least one rep. Perform one rep of incline chest press, drop the weight by one pin position, perform two reps, drop the weight by another position, perform three reps, and continue dropping the weight and adding reps until you're up to ten reps. This is one set. Each set is 55 total reps.

Giant set
5

Single-Arm Cable Crossover

3 sets of 8-12 reps to failure
Single-Arm Cable Crossover Single-Arm Cable Crossover

Cable Crossover

3 sets of 8-12 reps to failure
Cable Crossover Cable Crossover

Cable Iron Cross

3 sets of 8-12 reps to failure
Cable Iron Cross Cable Iron Cross
Each set of this giant set is a "half-half-whole" series. To begin, perform one rep of cable crossover and hold the contracted position. Perform 8-12 reps of single-arm cable crossover with your left arm, immediately followed by 8-12 reps with your right arm, followed immediately by 8-12 reps of full cable crossover. Step back and perform the cable iron cross to failure.

Superset
6

Decline Smith Press

3 Sets of 8-12 reps, dropset
Decline Smith Press Decline Smith Press

Incline Push-Up Reverse Grip

3 Sets of 8-12 reps, dropset
Incline Push-Up Reverse Grip Incline Push-Up Reverse Grip

Giant set
7

Straight-Arm Dumbbell Pullover

3 sets of 8-12 reps to failure
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

Close-Grip Dumbbell Press

3 sets of 8-12 reps to failure
Close-Grip Dumbbell Press Close-Grip Dumbbell Press

Low Cable Crossover

3 sets of 8-12 reps to failure
Low Cable Crossover Low Cable Crossover

Evening Chest Dominance

Torch your chest with the final evening session of Chest Dominance. Don't worry about taking each and every set to failure. Focus on good form, keep your heart rate elevated, and keep moving. This is your last chance to chisel the chest you crave. Make it count.

Chest Dominance Evening Workout
Smith Machine Push-Up Ladder
1

Push-Up Wide

3 sets of 5-10 reps
Push-Up Wide Push-Up Wide

Incline Push-Up Wide

3 sets of 5-10 reps
Incline Push-Up Wide Incline Push-Up Wide

Incline Push-Up Medium

3 sets of 5-10 reps
Incline Push-Up Medium Incline Push-Up Medium

Incline Push-Up Reverse Grip

3 sets of 5-10 reps
Incline Push-Up Reverse Grip Incline Push-Up Reverse Grip

Incline Push-Up Close-Grip

3 sets of 5-10 reps
Incline Push-Up Close-Grip Incline Push-Up Close-Grip
Note: Because you can't adjust the load on bodyweight exercises, perform reps according to your fitness level. Elevate your heart rate and tax your muscles without reaching failure.

Giant set
2

Bodyweight Flyes

3 sets of 5-10 reps
Bodyweight Flyes Bodyweight Flyes

Isometric Wipers

3 sets of 5-10 reps
Isometric Wipers Isometric Wipers

Clock Push-Up

3 sets of 5-10 reps
Clock Push-Up Clock Push-Up

Dumbbell Rack Series
3

Dumbbell Bench Press

3 dropsets of 7, 9, 11, 13 reps
Dumbbell Bench Press Dumbbell Bench Press

Dumbbell Flyes

3 sets to failure
Dumbbell Flyes Dumbbell Flyes

Incline Cable Elevators
4

Incline Cable Chest Press

3 dropsets of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
Incline Cable Chest Press Incline Cable Chest Press

Giant set
5

Single-Arm Cable Crossover

3 sets of 20-30 reps
Single-Arm Cable Crossover Single-Arm Cable Crossover

Cable Crossover

3 sets of 20-30 reps
Cable Crossover Cable Crossover

Cable Iron Cross

3 sets of 20-30 reps
Cable Iron Cross Cable Iron Cross

Superset
6

Decline Smith Press

3 sets of 20-30 reps, dropset
Decline Smith Press Decline Smith Press
Incline Push-Up Reverse Grip Incline Push-Up Reverse Grip

Giant set
7

Straight-Arm Dumbbell Pullover

3 sets of 20-30 reps
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

Close-Grip Dumbbell Press

3 sets of 20-30 reps
Close-Grip Dumbbell Press Close-Grip Dumbbell Press

Low Cable Crossover

3 sets of 20-30 reps
Low Cable Crossover Low Cable Crossover

Abdominal Power

This workout is built on weighted exercises, designed to carve deep valleys between your abdominal muscles. Implement this 15-20 minute abs session immediately after your second Chest Dominance workout.

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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