Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 2, Day 10

Slow and controlled tempo lifting can do wonders for lagging upper-back and middle-back muscles. As an added benefit, your biceps will get all they can handle pretty quickly, too.

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If you're like a lot of lifters, you've experimented with tempo and other intensity-boosting techniques in the past, but only for a single muscle group—your biceps! Maybe your chest or quads to a lesser degree. But the point is that when you slow down your reps this week to a one-two-three count for your whole body, from hamstrings to rear deltoids, you'll probably feel the burn like never before. This is normal.

But it also means a good training partner is essential. None of us can be trusted to stay honest across 6 long sets of 10 reps.

And when you are that training partner, remember that your sole responsibility is to count in a consistent manner. Even though you're not performing the set, you're the lead dog on the set.

To see Keith and me perform tempo lifts on the biceps curl, click back to the video demonstration from Monday of this training week. Then come back and tackle this hard day of pulling exercises. Don't let the small number of curl sets fool you. Your biceps will be toast by the end of the workout!

Upper-body dynamic warm-up
1

Front Raise

8 reps
Front Dumbbell Raise Front Dumbbell Raise

2
Side Lateral Raise Side Lateral Raise

3

Military Press

12 reps
Standing Dumbbell Press Standing Dumbbell Press

4

Shoulder T

12 reps
Shoulder T Shoulder T

5

Reach, roll, lift:

10 reps per arm
Reach, roll, lift: Reach, roll, lift:


Back and Biceps
1

Tempo Suspended body Row

6 sets of 10 reps
Suspended Row Suspended Row

2

Tempo biceps curl

6 sets of 10 reps
Tempo biceps curl Tempo biceps curl

3

Lat Pull-down

6 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

4
Tempo dumbbell bent-over reverse fly Tempo dumbbell bent-over reverse fly



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