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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.

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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.



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




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
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
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 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
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 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 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
Circuit: 3 rounds, 2 minutes rest between each circuit
1

3/4 Sit-Up

30 seconds
3/4 Sit-Up 3/4 Sit-Up

Russian Twist

30 seconds
Russian Twist Russian Twist
Alternate Heel Touchers Alternate Heel Touchers

Air Bike

30 seconds
Air Bike Air Bike

Cocoons

30 seconds
Cocoons Cocoons

Side Bridge

15 seconds each side
Side Bridge Side Bridge

Bottoms Up

30 seconds
Bottoms Up Bottoms Up

Elbow to Knee

15 seconds each side
Elbow to Knee Elbow to Knee


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