Today is your last chance to demolish your back. Your final two Back Demolition workouts lie ahead. By this point, your body is probably tired and sore. It doesn't matter; this is war. If you believe you can push through the pain and have the best back workout of your life, you will. Get ready to move some serious weight.
MFT28 back workout
Watch The Video - 30:34
Back Demolition Morning Mass
This is your last mass-building back workout. Before you throw yourself at the heavy iron, 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. Finish the Back Demolition series strong. Target 8-12 reps on most exercises, but take every move to failure. Forget the weight. Replace your ego with maximum effort.
Breaking Down the Back
Pull-downs build mile-wide lats and a cobra back
Rows build thickness and density
Close-grip rows work the muscles closest to your spine
Wide-grip rows target the outer back and lats
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.
Back Demolition Breakdown
6 exercise stations
Sets: 3 sets per exercise
Reps: 8-12 reps to failure
Rest: 60-90 seconds
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.
After sets one and two of every exercise, perform 20-30 seconds of sledgehammer swings or medicine ball slams. If using a tire and sledgehammer, swing the sledge in a variety of arcs-overhand, underhand, and overhead.
The sledgehammer swings featured throughout this workout are designed for veteran trainees. If you're a novice, consider reducing or cutting the swings. As you build strength and endurance, you can gradually add swings or med-ball slams into the Back Demolition workout.
Evening Back Demolition
Blow through your evening workout to completely finish the MFT28 Demolition workouts. Focus on good form, keep your heart rate elevated, and keep moving. Blast through this back workout with maximum effort, because it's your last one.
This workout is built on weighted exercises, designed to carve deep valleys between your abdominal muscles. Hit this 15-20 minute abs session immediately after your final Back Demolition workout.