Greg Plitt's MFT28: Day 9, Back

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

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Welcome back to Back Demolition. Your morning and evening workouts are the same as last week's sessions, but that doesn't mean you can't make adjustments. If you're itching for more, slightly increase the weight on each exercise, reduce the rest periods, or try to hit 1 more rep on every major movement. Get ready to attack your back and transform your abs.

MFT28 back workout
Watch The Video - 30:34


Morning Back Demolition

Many of today's exercises are totally different than what you're accustomed to. If you need a reminder, watch the video for a full demonstration of the entire Back Demolition workout.

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.

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 Breakdown

6 exercise stations
Sets: 3 sets per exercise
Reps: 8-12 reps to failure
Rest: 60-90 seconds

Sledgehammer Swing

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.

Advanced Technique

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.

Back Demolition Morning Workout
giant set
1

Pullups

3 sets of 8-12 reps to failure
Pullups Pullups

Bodyweight Mid Row

3 sets of 8-12 reps to failure
Bodyweight Mid Row Bodyweight Mid Row

Kneeling High Pulley Row

3 sets of 8-12 reps to failure
Kneeling High Pulley Row Kneeling High Pulley Row

Sledgehammer Swings

20-30 seconds, sets one and two only
Sledgehammer Swings Sledgehammer Swings

giant set
2

T-Bar Row with Handle

3 sets of 8-12 reps to failure
T-Bar Row with Handle T-Bar Row with Handle

One-Arm Long Bar Row

3 sets of 8-12 reps to failure
One-Arm Long Bar Row One-Arm Long Bar Row

Sledgehammer Swings

20-30 seconds, sets one and two only
Sledgehammer Swings Sledgehammer Swings

giant set
3

Bent Over Barbell Row

3 sets of 8-12 reps to failure
Bent Over Barbell Row Bent Over Barbell Row

Barbell Rollout from Bench

3 sets of 8-12 reps to failure
Barbell Rollout from Bench Barbell Rollout from Bench

Sledgehammer Swings

20-30 seconds, sets one and two only
Sledgehammer Swings Sledgehammer Swings

giant set
4

Shotgun Row

3 sets of 8-12 reps to failure
Shotgun Row Shotgun Row

Straight-Arm Pulldown

3 sets of 8-12 reps to failure
Straight-Arm Pulldown Straight-Arm Pulldown

Sledgehammer Swings

20-30 seconds, sets one and two only
Sledgehammer Swings Sledgehammer Swings

giant set
5

London Bridges

3 sets of 8-12 reps to failure
London Bridges London Bridges

Kneeling High Pulley Row

3 sets of 8-12 reps to failure
Kneeling High Pulley Row Kneeling High Pulley Row

Sledgehammer Swings

20-30 seconds, sets one and two only
Sledgehammer Swings Sledgehammer Swings

Superset
6

One-Arm Dumbbell Row

3 dropsets of 6, 8, 10 reps to failure
One-Arm Dumbbell Row One-Arm Dumbbell Row

Sledgehammer Swings

20-30 seconds, sets one and two only
Sledgehammer Swings Sledgehammer Swings
Perform 6 reps of heavy one-arm dumbbell rows. Roll the dumbbell under the bench and perform 6 reps with your other arm. Reduce the weight by 20 pounds and perform 8 reps with each arm. Drop the weight by another 20 pounds and perform 10 reps with each arm. This is one set.

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
giant set
1

Pullups

3 sets of 5-10 reps
Pullups Pullups

Bodyweight Mid Row

3 sets of 5-10 reps
Bodyweight Mid Row Bodyweight Mid Row

Kneeling High Pulley Row

3 sets of 20 reps
Kneeling High Pulley Row Kneeling High Pulley Row

superset
2

T-Bar Row with Handle

3 sets of 20-30 reps
T-Bar Row with Handle T-Bar Row with Handle

One-Arm Long Bar Row

3 sets of 15-20 reps
One-Arm Long Bar Row One-Arm Long Bar Row

superset
3

Bent Over Barbell Row

3 sets of 20-30 reps
Bent Over Barbell Row Bent Over Barbell Row

Barbell Rollout from Bench

3 sets of 10 reps
Barbell Rollout from Bench Barbell Rollout from Bench

superset
4

Shotgun Row

20-30 reps
Shotgun Row Shotgun Row

Straight-Arm Pulldown

3 sets 15 reps
Straight-Arm Pulldown Straight-Arm Pulldown

superset
5

London Bridges

3-4 rounds
London Bridges London Bridges

Kneeling High Pulley Row

3 sets of 15 reps
Kneeling High Pulley Row Kneeling High Pulley Row

6

One-Arm Dumbbell Row

3 sets of 15-30 reps
One-Arm Dumbbell Row One-Arm Dumbbell Row

Abdominal Power

During weeks two and four of MFT28, you perform the Abdominal Power workout. This 15-20 minute workout is built on weighted exercises and designed to carve deep valleys between your abdominal muscles. Implement it immediately after your evening Back Demolition 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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