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.
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.
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.