Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 2, Day 12

You've never experienced 18 sets of shoulder work like this. You could ask your workout partner to pick up your shaker bottle afterward, except that they'll be just as worn out as you!

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By now, you and your partner should have a good idea of when the other one is totally spent, has a few more reps in the tank, or desperately needs a spot. You'll put those skills to the test during this week's final workout.

Shoulders are a muscle group where many people are guilty of trying to do too much. They pick dumbbells that are too big, push themselves beyond where their form can keep up, and wonder why they end up injured. You're not going to make that mistake this week—and you're not going to let your partner do it, either.

Rewatch the video from this Monday so you can see how Keith and I performed tempo dumbbell shoulder presses. Then go hit your sets, but pay the most attention to the first one. If it leaves you totally exhausted, the weight you picked is too heavy. Remember, you've got 5 more sets of 10 to do, and I want you to hit every single one of those reps to earn your two days of rest!

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:


Shoulders and Abs
1

Tempo Dumbbell Shoulder Press

6 sets of 10 reps, rest 5 min., 6 sets of 10 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

2
Tempo neutral-grip front raise Tempo neutral-grip front raise

3
Partner Facing Planks With Alternating High-Five Partner Facing Planks With Alternating High-Five

4
Partner Lying Leg Raise With Lateral Throw Down Partner Lying Leg Raise With Lateral Throw Down

5
Partner Side-To-Side Russian Twist & Pass Partner Side-To-Side Russian Twist & Pass



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