Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 3, Day 15

In Week 3, you'll use dropsets to bust past failure and keep going. It's a brutal technique, but you and your partner will see awesome results from your hard work.

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On paper, dropsets don't seem that difficult: The technique involves lifting to near or complete exhaustion, removing some of the load, and immediately continuing for more reps. But if you've ever practiced dropsets, you know how exhausting they can be. This week, we're going to up the ante even more by doing multiple dropsets. Meaning, you'll remove weight and push to failure at least twice.

Doing dropsets is much more effective when you have a partner, because he or she can remove the weight for you. If you have to remove weight yourself, you may end up resting more than you should.

MuscleTech Duel Trainer Week 3
Watch the video - 15:14



This week, you'll perform both double dropsets and quadruple dropsets. To do double dropsets, you'll reduce the weight twice by 10 percent and try to hit 4 reps each time. Quadruple dropsets—like you'll be doing on the first exercise this week—require you to drop the weight four times. You'll remove more of the load on the third and fourth drop.

For this week, select weight you know you can lift for 10 reps. When you get more comfortable lifting to and past failure, you can increase the weight. Rest 90 seconds between sets and 3 minutes between exercises.

Doing the dropsets as prescribed will take a little forward thinking on your part. Know your numbers ahead of time, and load the bar in such a way that you can quickly unload the appropriate weights between each dropset.

Lower-body dynamic warm-up
1

Alternating knee pull

8 reps per leg
Alternating knee pull Alternating knee pull

2
Alternating glute pull-up lift Alternating glute pull-up lift

3

Reverse lunge

5 reps per leg
Reverse lunge Reverse lunge

4

Single-Leg Deadlift

10 reps per leg
Single Leg Deadlift Single Leg Deadlift

5

Air squat

12 reps
Bodyweight Squat Bodyweight Squat


Lower Body and Abs
Quadruple dropsets:
After the last prescribed set, remove 10% of the load and perform 4 reps.
Remove 10% of the load; perform 4 more reps.
Remove 20% of the load; do max reps to failure.
Remove 20% of the load; do max reps to failure.

Double dropsets:
After the last prescribed set, remove 10% of the load and perform 4 reps.
Remove 10% of the load and perform 4 more reps.


1

Back Squat

4 sets of 8 reps, last set is a quadruple dropset
Barbell Squat Barbell Squat

2

Barbell Romanian Deadlift

4 sets of 8 reps, last set is a double dropset
Romanian Deadlift Romanian Deadlift

3

Weighted Step-Up

4 sets of 8 reps, last set is a double dropset (complete sets one leg at a time)
Barbell Step Ups Barbell Step Ups

4
Partner Facing Side Plank With Band Row Partner Facing Side Plank With Band Row

5
Partner Hanging Knee Raise With Throw Down Partner Hanging Knee Raise With Throw Down

6

Side-To-Side Partner Russian Twist Pass

3 sets of 25 reps per side
Partner Side-To-Side Russian Twist & Pass Partner Side-To-Side Russian Twist & Pass



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