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Greg Plitt's MFT28: Day 3, Shoulder Shred

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

Today's marching orders include two hardcore Shoulder Shred workouts, guaranteed to push your mind and body to the limits. You'll hit your deltoids from every angle with a variety of rep ranges and intensity techniques. You'll smoke your shoulders with presses, ropes, and cables. In short, you'll build cannonball delts with shredded striations.

MFT28 Shoulders Workout!

Watch The Video - 19:46



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.

The Shoulder Shred is anything but normal, but that's because you want more than a normal life. You want more than a normal body. If you want it, you have to work for it. In this workout, you build mass across five giant sets, you build muscular endurance, and you wrap things up with some higher-rep shaping exercises.

The work you put in now pays huge dividends later. Don't just hit the gym and go through the motions. Hit the gym to win the MFT28 war. You have to believe you can win it. Belief is your strongest tool in the gym. If you believe you can do it, your body will physically find a way to make it happen.

The Shoulder Shred hits the entire shoulder girdle, including the anterior, middle, and posterior deltoids. It builds mass, deep cuts, muscular endurance, and overall shoulder shape. Record your numbers throughout the workout to beat them next time. Know where you've been, to know where you are.

Prepare yourself, stretch out, warm up your shoulders, and break a light sweat. Your morning Shoulder Shred begins now.

Schedule. Track. Succeed.

Shoulder Shred Morning Workout

Giant Set: 3 sets

Giant Set: 3 sets



Plitt's Workout Tips ///

  • Battling ropes: Both arms move for a count of one. To hit 30 counts, move each arm 30 times. If you don't have ropes, perform this exercise with light dumbbells.
  • Handstand push-ups: Use your foot as a rudder to control your form.
  • Bradford press: When your upper arms are parallel to the floor, your elbows should be at 90 degrees. Adjust you grip to achieve the proper position.
  • Upright rows: The slower you go, the more you get out of each rep. Alter your hand positionto emphasize different areas of the traps.
  • Pirate ships: Control the movement at all times. Don't swing the kettlebell recklessly. Hold the kettlebell briefly at the top of the movement.

Evening Shoulder Shred ///

The Shoulder Shred is a lot of volume for a relatively small body part, no question about it. Your morning workout definitely earns you some daytime rest. What you do with your evening says a lot about who you are and where you want to go. You'll find me in the gym.

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. You drop the weight per exercise considerably and aim for 20-30 reps.

Shoulder Shred Evening Workout

Giant Set: 3 sets of 20-30 reps

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 - 3:41



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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Vish666

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Vish666

Awesome workout dude! If this doesn't gets me ripped I'm sure nothing would...

Article Rated:
Feb 4, 2013 2:25pm | report
 
Rmac15

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Rmac15

This looks like an amazing shoulder work out, cant wait to be in the gym tomorrow morning and night, Out work No excuses.

Feb 5, 2013 11:50pm | report
 
E90335i

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E90335i

I like the attitude! Push through it and get a good workout mix to listen to!

Feb 6, 2013 10:59am | report
VazRu

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VazRu

@E90335i what is a good workout mix? Im running out of juice

Mar 6, 2013 12:42pm | report
Tingram7

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Tingram7

I'm sure half the people on this site can't do handstand push ups wtf

Feb 6, 2013 7:18am | report
 
E90335i

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E90335i

then put one foot flat on the wall and do a leg curl up with the flat foot as you push up.
Or, use a smith machine and put your ankles on the bar and curl up with both legs as you push up.
or, do pike position pushups to get use to it.

There is always a way, you just have to make it happen.

Feb 6, 2013 10:58am | report
estebangardea

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estebangardea

Handstand pushups are killer on joints. That will take practice. Started with them and moved to standing military press. Will try again tonight with a longer warm up.

Feb 6, 2013 9:42am | report
 
atilla82

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atilla82

I did it today, handstand push up. Was to bad. And whte the
Whigts i had to find a good one. Because its new. The barbell levers was killing great one. You can feel the energy. What about the abs? When must i do that

Feb 6, 2013 10:35am | report
 
loveit33

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loveit33

Abs are done after the afternoon session

Feb 10, 2013 8:01pm | report
sdarby2000

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sdarby2000

My body is wrecked. Is anyone else feeling completely destroyed? I can't remember the last time I've been this sore.

Feb 6, 2013 12:24pm | report
 
jssell

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jssell

Me to, I got some tart cherry juice. Its supposed to help relieve sore muscles. Took 2 table spoons and felt better about 30 minutes later.

Jun 18, 2014 10:16pm | report
atilla82

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atilla82

is just the morning training is enough ?.. I dont have time to train to times a day. and my wife will separate lol

Feb 6, 2013 2:26pm | report
 
phoenix909

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phoenix909

you can do just the morning one if you do not have the time for the evening the one at the evening is more cardio based any way the mass builder is morning

Jun 13, 2013 12:48am | report
Immortal21

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Immortal21

Is this 2 workout sessions? Morning and afternoon or is it showing two alternate workouts, one meant for the morning and another for afternoon?

Feb 6, 2013 3:22pm | report
 
sdarby2000

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sdarby2000

Two sessions a day.

Feb 6, 2013 9:33pm | report
Rmac15

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Rmac15

Day 3 done, feeling amazing, I'm following my own eating plan and protein intake around 300grams and around 300 carbs a day, i think my body would be destroyed if i was only getting around 100 carbs a day. Best work out i have ever done, i feel sore and i LOVE IT! Day 4 up next.

Feb 6, 2013 8:18pm | report
 
neiilbruner

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neiilbruner

I definitely have to agree with you here. On Day 3, and I can barely make it through the day with the one solid meal and all liquid. Have had almost constant hunger and growling in my stomach. Gonna switch it up to two solid meals a day with a little more carbs. Love the workouts too!

Feb 13, 2013 11:25am | report
BBlifestyleFTW

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BBlifestyleFTW

lol... the point of the low carb diet is that your fat will be used as energy since you'll be in a mode called ketosis, do whatever you want to do but if you wanna see the best results keep the carbs low....

Feb 16, 2013 2:04pm | report
  • Body Stats
  • ht: 5'10"
  • wt: 174.16 lbs
  • bf: 13.0%
ankitmalik

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ankitmalik

I strongly agree on keeping the carbs low...My Day 3 tomorrow !

Jul 23, 2013 2:54pm | report
Fabedean

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Fabedean

This workout is awesome! Had to improvise a few things but I destroyed my shoulders today and it feels great. Gonna wreck my arms tmrw. Can't wait to kill it!

Feb 9, 2013 9:15pm | report
 
mcnlsctt

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mcnlsctt

There is no way this guy went to West Point. Anyway, on day 3.

Feb 10, 2013 7:20am | report
 
maxro91

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maxro91

hahah

Mar 13, 2013 6:37am | report
psoundz

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psoundz

If you can't do both workouts for whatever reason, I think if you do either one (depending on what your goals are), you still will see results. I'm still sore after two days of only doing the mass workout for chest, so i know my shoulders are gonna be dead!

Feb 11, 2013 2:10pm | report
 
Austin1113

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Austin1113

Im feeling the exact same! Im about to do shoulders tomorrow and my chest is still feeling great!

Feb 12, 2013 12:08pm | report
Revjmckee7

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Revjmckee7

Starting Monday!

Feb 12, 2013 5:31pm | report
 
Showing 1 - 25 of 57 Comments

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