AMP: Marc Megna's 8-Week Aesthetics Meets Performance Trainer Phase 3, Day 33

Have fun today. Throw some plates on the barbell and see how it feels to bench heavy weight!

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Use today to measure how that dynamic-effort day earlier this week has helped your heavy reps on the bench press. Those four sets of four reps should be challenging. Don't rush through your sets. Be sure to take a sufficient 60-second breather between them.

Pro tip: If you can bench press more than you can squat, then you're imbalanced. If you want a body that looks as good as it performs, you'd better believe your lower body should be stronger than your upper body. Nobody likes to look at twig legs.

Today's accessory work will also help strengthen your upper body. Chin-ups target your lats and biceps, push-ups engage your pecs, press-downs target your triceps, and bent-over rows tie everything together by strengthening your biceps, lats, and your middle back.

Day 33: Upper-Body, Max-Effort Training


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