this is a call to Arms cast off your current self and be [Music] more Lock and Load guys mft28 chess workout we call the chest Dom minutes workout man we're talking about seven different exercises clustered right some clusters are just a single set some are Tri seted some are super seted either way we're going to take our entire chest and explode into potential man this is your morning chest Mass workout guys mft28 get ready man Lock and [Music] [Applause] Load the chest how's it broken down man six major groups we have our press motions and
our fly motions every press motion is building the thickness of the chest with the fly motion is building the width of the chest in each category we have an upper incline a flat middle and then a decline bottom of the chest each part has three different distinctive areas six major groups of the chest and we're going to hit them all man we've got a lot of exercises here it's a it's a killer [Music] workout this exercise right here is a five-part mofl what I'm saying is this bar comes up there's no weight on the bar
we're starting on on the ground push-ups then we're going to bring the bar down here to the first run more push-ups bring it up more push-ups five rungs as we do this we start with our hands wide hitting the outer part of the chest building the thickness as we start to bring this module up our hands will slowly displace inward to a close grip press in the inner part of our chest all mass guys what you want to do here is hit a number grab a number like 10 or so and you're going to try
to hit 10 on each of the five levels that's 50 right there straight up here we go guys enough talk let's get the action going first thing on the ground our hands wide facing out Hing the outer portion of the chest all mashed right here coming down doing a 10 count right the away man we're not stopping this guy comes down first run that was why we're coming in a little bit right here 10 bring it up bring our hands in working more the inner part of the chest I'm going to flip the script on
you a little bit here coming in but guess what we're going to reverse it in the bottom part of the chest right now last one hands straight in here together close to inside portion mask [Music] chest I set one guys we have three of them you probably notice there I did a few more reps in 10 cuz I don't care about the numbers I care about the burn if I'm at 10 and I'm not feeling the burn I'll go a few more man be conservative though guys cuz if you guys burn out the bottom guess
what's going to happen up here a lot of Tears man a lot of crying that's okay we recover from this we fail here on our terms w [Music] [Music] [Music] he [Music] [Music] part two here of the chest dominance workout this workout right here as you can see I have two bars what we're going to do is body weight flies with that I'll show you what that is right after that we're going to go into an ISO wiper which I'm sure you don't know what that is is a name I made up then we're going
to go to a clock pushup all three are some things I came up with that I really like it really hits the muscle hard sh it's not used to it all you get from this is growth guys if you look at these two bars in an ideal situation both bars would be the exact same with the same weights we don't have that here okay we don't even have the same weights here not a problem man life's never going to be a smooth sale life it's going to be ups and downs it's how you adjust to
it the waves going to come crashing it's either you get beat by or you learn to surf it guys don't get caught up in that what you're going to do is you going to put on two plates a five or a 10 put a collar on there with enough wiggle room here so it can roll naturally make make sure it's not too tight it's too tight it won't roll that's what you want to do on both of these what we're going to do is we're going to come down here standing here we're going to push
up position we're going to go wide all the way down to the ground and then come back up that is the body weight fly building the width of the middle chest as soon as we finish that ISO wipers hands nice and wide here we come down ISO mean ismetric we're not flexing it we're going to rotate to the right rotate to the left back and forth that's the iso wiper after that we're going to do clock push-ups clock push-ups aren't easy either man nothing about this is easy man cuz we don't want an easy Cale
life clock push-ups here we're going to come down here push up jump 1:00 then jump to 3:00 and go around the clock here we go you got to walk through the mud in life if you everyone get to the higher ground right now we're walking through the mud right now we're actually going to bask in it swim in it and we're going to smile doing it because we know today's work is going to lead to the pride we feel tomorrow if you half pass it here and you wonder why it didn't go your way later
you're an [ __ ] push them to the side make sure they're not in our way ISO wipers coming down here down to the ground rotate to the right to the left St a couple inches off the ground [Music] [Applause] eating dust here man not problem pick yourself up man not quite done yet man clocks one rotation this time we're going to go clockwise next time counterclockwise here we go coming down H it up the one this is the moment right now you keep going even though your body's hurting man you keep going right now
it makes it so hard except second place later that's set one that my friends is paying your dues that right there will make any dream a reality [Music] a [Music] [Music] [Music] [Music] third part of the chess Domin series guys dumbbell rack tors dumbbell rack tors meaning most gyms these dumbbells are on a rack what we're going to do is we're going to progressively go down and weight up in reps we have 1 2 3 four subsets of this super set exercise and we have three total of them to do guys got a man up
here our rep count is going to go from X Factor whatever reps we do in the first one let's say three we're going to jump by two so 3 5 7 9 at the very end of the 30s when we finish pressing it it's all pressed the thickness of the middle chest we're going to do a few flies just for fun guys so grab some wind man you're going to need it dumbell rack series begins right now starting off with three [Music] reps Apple pick up the next one now we got five [Music] pick up
the 50s now 5 + 2 7 not only we star in with the power the strength and those first two reps then we slowly migrate into the endurance of the muscle there's not much left there you're working on Limit Up oxygen lactic acid is building up you're push p in past that you know really building the endurance of the muscle final lap of this set 30s 7 + 2 is 9 if you're coming into this exercise you know full thr full tank of gas my question is what have you been doing for the first two
why are you wasting your own time you should be exhausted right now it shouldn't be about the weight your hand should be heading by now there some flies come out deep here go [Applause] [Music] that's one set we got three of them guys [Music] [Music] [Applause] [Music] [Music] oh [Music] welcome to torture chamber number four oh I mean exercise number four sometimes it feels like a torture chamber this is a marathon set guys what it is incline cable elevators what is that all about working the upper chest the mass of the upper chest get a
bench guys before we go into the bench I'm going to talk to you about the weight stack here we're doing three sets each set has 10 sets we're going to start here with the cable flies want a pin down here and as we do one rep then we're going to drop the weight move the pin up one hole then do two reps then move the pin up one hole three reps progressively the whole time until our rep count Hits 10 if you do the math it's a total of 55 reps 10 sets that's why it's
called the elevator we're start on ground floor zero and we're working our way up where do you start guys the best thing to do is that you start on weight that you could probably do fresh six reps by the time you get up here to the 10th one which is only 10 lbs guys for 10 reps you're going to be dying you're going to be hurting struggling with it and that's when the hot girl you want to date is going to walk by in the gym and be like oh my mistake sorry if talk to
that guy [ __ ] her by the way bench here locked up here a 30° angle if it goes anymore 45 working too much shoulders bring it back down here working the upper chest is all we're going to do we have a whole another shoulder workout later here we go guys marathon it's a very long one first one we're doing one rep and then we'll come in and going two reps all right Drop It come back around keep going up back over now we're going two rep now we got three rep coming up your War
are in here [Music] man and going up the four reps now if you have a partner right now man it it's just worth the bang for the [ __ ] cuz I can sit here the partner do one drop it sit here he hits the pin say go boom hit two he pulls the pin three I don't have to get up five now almost halfway into it [Music] up to six you're not here guys to impress anybody out there impress yourself guys if you're here trying to get their agreeability on third party subjective Natures you
are missing the boat 100% you're jumping off the boat not even hitting water guys total plan of injury if you go that way come in here with your mission your mindset Seven's on [Music] Deck eight ball man I feeling a burn like I've never felt before feeling alive man it's not about the weight it's about the form and your intensity guys you are what you repeatedly do every day if accidents is something you're striving for then it's not an accident happen nine last second the last one that's only 15 lbs right there by way going
15 lb for n you know why I said the priorities of lifting guys you know and the rep one is the form then the speed and the weight the weight is the last one of importance last one guys pen reps [Music] that's one set we have three of them guys [Music] he [Music] [Music] a [Applause] [Music] [Music] [Music] fifth exercise one our chest dominant series at mft28 guys this um cable crossover is a half half whole series what I mean by that is when we come down here we're going to do one rep and we're
going to hold it here then we're going to work the right side first we going come here boom hit halfway going about like 10 12 reps then we going to switch it up up hit the other side then we're going to bring it all together doing the hole so it's a half half hole here we go so we're going to come down here in the middle right we're going to hold it right here we go right side first coming back bringing it in anytime you guys are going flies going from high to low wherever you
start to fly is where you're activating on the chest if I come from high to low starting at high it works the upper part of my chest switch it up [Music] [Applause] together the more of a range of motion you get the deeper the muscle Bell is but also you greater your flexibility don't do half reps guys for Ranger motion gives you the most bang for the buck biggest muscle bellies as well as the greatest flexibility right at the end here little Iron Cross man you seen those gymnastics guys were just like this right coming
straight [Music] down burning it out guys [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] home stretch guys six exercise here only got two left man stay with me stay the course here this exercise here is over work the decline building the thickness of that bottom chest man we're going to do a decline bench we're going to do two sets of this so we're going to do one set here with the weight then we're going to pull off the weight and do a drop set right after we finish that we're going to come around do a body
weight pressing reverse grip like we did in the very beginning on the push-up tree but a little bit more of a better angle here to really pop that lower chest exhaust everything we have at it here ammo cans the reason why they're here is because this angle where it is right now isn't suitable it has to be somewhere right about here just like the incline has to be about a 30° angle to really activate the upper chest this has to be at such an angle too that it hits the lower chest this bench doesn't allow
that angle so therefore I improvise what do I have around here ammo cans you guys might not have anal cans you might have a bench to naturally adjust I don't but the goal here is to keep this angle here so we activate the lower portion of our chest that's what we're working here that's why I have them here improvisation man that's Lock and Load just get into it we're coming up and when you guys bring this bar down should come down right on the bottom edge of the chest line you're basically pushing the bar to
parallel of the ground but your body's on a decline so you're really going to be you know targeting the lower part of the chest here we [Music] go closer our hands are guys on the bar the more inside of the chest we're working as we bring those hands out further working more than m M building on the outer portion so as you guys are doing three sets of this change up your grip placement don't always go in the same grip placement come inside one come outside one go really wide for one keep that changing up
keep the muscle confusion going up we rack it as f stand man pull these weights off still have that fire in there that Burn's still alive when come here I keep on heating that burn up man front of the Log on the Fire [Music] lock it in what we're going to do is we going walk behind the smth machine now come below and get her this bench stand up here on our ammo cartons cuz we all have them in our gym we come down here below about shoulder width coming down to the same portion guys
as doing the decline we're hit the bottom of the chest right here reverse grip and then firing it out body weight style this workout isn't supposed to be easy man it's a plan of action to ensure you exhaust yourself reach the maximum potential of your capabilities man you guys follow this plan of mft28 I guarantee success guys just like in life you must have a plan of action for your life if you don't I guarantee you you will become the plan of someone else's life a [Music] a [Music] it's arriv guys the final exercise number
seven or Lucky Seven man as you can tell my energy is a little bit lower because we've been killing it the whole time if you guys are sitting here balls to the wall still man again what have you been doing up until this point what are you even here for everyone goes to the gym but what do you do in the gym that's what makes the difference guys our last set here pullovers extending the rib cage working the sadus extending the chest when we do that over top of the dumbbell then we're going to press
it right afterwards building the thickness of the inner chest after that we come low on the Cable Crossovers comeing here and we're doing decline flies building the width of the lower chest guys no time like the Press man let let's get into it here we're going to grab a dumbbell we're going to put our back shoulder blades right here on the pad leaning over there once we get over there right here we're going to put the dumbbell up in front again locking it with our hands here so it doesn't go anywhere from here keeping our
arms pretty much straight the entire time we're going to extend it back deep deep deep deeper deeper bre right about there really extending the rib cage and then we pull it all the way up pushing the chest and then really extending the rib cage right there [Music] all right when we finish we're going to keep the dumbbell right here and we start doing some uh close grip bench presses here dumbbell just burning it out even more done drop it move right into there weights already set guys it's not a lot of weight either this is
an exercise here that you're really not that strong at you don't need a lot of weight here to get Mission success we stand out here arms nice and straight boom pregnant PS at the top squeezing it fling it back I'm never going to wonder what it's later I've solidified my efforts I'm the best I can be moving forward cuz I left it all here I left everything here it's whatever happens I'm the best I can be at the current moment and I can live with that I don't wonder what if he's exciting of what to
be it's goinging a WID the lower chest guys end set in the workout all you got man leave nothing to [Music] spare set one we got two more to go with three total sets guys hey hey hey [Music] [Music] [Music] [Music] that concludes mft 28's chess Dominus series man this is your mass build you're going to do in the mornings guys the same exact workout we just did here in the morning you're going to do in the afternoon for your chest cardio session guys you must look at the page below cuz it's same fundamental blueprint
workout but everything changes what am I talking about the Reps the weights the time intervals in between the whole thing is a shock system more about a cardio program and not a mass this routine we just did builds mass and as you notice and as you saw me do it dude I ate [ __ ] a lot didn't I I couldn't hold myself up hit the hit the pavement I'm okay with that cuz tomorrow I'll get back up and do it again and I'm going to try to beat my last performance in life it's not
the genetic guy who wins with the guy with the most potential that wins is a person with the greatest perseverance that wins always willing to get up and go at it again and go at it again that's the guy who has his hand raised later in life guys that's the guy you guys need to be that's what mft28 is all about guys to learn more about this program go to bodybuilding.com download the entire system guys so many pearls there so much information make sure you look at it to see more workouts like this more information
about what I do hit up greg.com mft28 it's time to be more
