Greg Plitt MFT28

Day 2 - BACK
BLOCK 1 (GIANT SETS)

Bodyweight MidRow Kneeling High Pulley Row Sledgehammer

Pull ups - Rep Range 8 -
Move (Upside Down Pull Ups)- (Use Band Pulls) - Rep Swings : 20 - 30
12
Rep Range 8 - 12 Range 8 - 12 seconds

Set 1
90 Second Rest
Set 2
90 Second Rest
Set 3
90 Second Rest
BLOCK 2 (GIANT SETS)
T-BAR Bent over Barbell
T-BAR Single Arm T-BAR Single Arm Barbell Sledgehammer
Row (Put weights on one
Move Barbell Bent over Row - Bent over Row - Rep Swings : 20 - 30
side of barbell) - Rep
Rep Range 8 - 12 RIGHT Range 8 - 12 LEFT seconds
Range 8 - 12

Set 1
90 Second Rest
Set 2
90 Second Rest
Set 3
90 Second Rest
 BLOCK 3 (GIANTS)

Bent over Barbell Rows

Barbell Rollout from Sledgehammer Swings
Move (Put Weight on both
Bench - Rep Range 8 - 12 20 - 30 seconds
sides) - Rep Range 8 - 12

Set 1
90 Second Rest
Set 2
90 Second Rest
Set 3
90 Second Rest
BLOCK 4 (GIANT SETS)
Dumbbell Rows (Start Dumbbell Rows (Start Straight Arm (While lying
Sledgehammer
with T position of wrist with T position of wrist flat on Bench) - 2
Move Swings : 20 - 30
and turn all the way in) - and turn all the way in) - Dumbbell Pullover - Rep
seconds
Rep Range 8 -12 RIGHT Rep Range 8 -12 LEFT Range 8 - 12
Set 1
90 Second Rest
Set 2
90 Second Rest
Set 3
90 Second Rest
 BLOCK 5 (GIANT SETS)
Kneeling High Pulley Kneeling High Pulley Row
Row (Use a band on the (Use a band on the pull
Sledgehammer
London Bridge (Use Rope) pull up bar, sit and pull up bar, sit and pull from
Move Swings : 20 - 30
Rep Range - 3-4 from wide style to a wide style to a bicep curl
seconds
bicep curl style) Rep style) Rep Range 8-12
Range 8-12 LEFT RIGHT
Set 1
90 Second Rest
Set 2
90 Second Rest
Set 3
90 Second Rest
BLOCK 6 (SUPER SETS)
Sledgehammer
One Arm Dumbbell Row One Arm Dumbbell Row One Arm Dumbbell Row
Move Swings : 20 - 30
LEFT and RIGHT Reps 6 LEFT and RIGHT Reps 8 LEFT and RIGHT Reps 10
seconds

Set 1

90 Second Rest

Set 2

90 Second Rest

Set 3