Greg Plitt's MFT28: Day 24, Shoulder Shred

The MFT28 Shoulder Shred workout will help you build bolder shoulders with extreme striations. This is your last Shoulder Shred. Give it all you've got.

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You've dominated your chest and demolished your back. As far as MFT28 is concerned, both of those body parts are done. Now, it's time for your final round of Shoulder Shred workouts. Push past the muscular soreness and prepare to smoke your shoulders. This is your time to be more.

MFT28 shoulders workout
Watch The Video - 19:47


Shoulder Shred Morning Mass

You know what to do: Build mass in the morning, and then cut fat and train abs in the evening. You may be tired, but don't just hit the gym and go through the motions. Hit the gym to win the MFT28 war. Lift to failure. Lift until the pain says hello, because you're about to say goodbye to the Shoulder Shred.

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

This is it: your final Shoulder Shred session. Crush this workout with maximum effort and say goodbye. Focus on good form, keep your heart rate elevated, and keep moving. You're one step closer to the end of MFT28. You're one step closer to victory.

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

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 Shred 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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