Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 3, Day 16

A little prep work goes a long way. To maximize the intensity of your workout, plan out your weights before you get under them.

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Yesterday's workout probably taught you a few things, such as the importance of stacking your weights properly for dropsets. It's crucial that you put some thought into the amount of weight you're going to use on each drop, and load plates that can be easily removed between each set.

Fumbling with weights, doing the math in your head on the spot, or taking the time to add plates back on will give your partner enough time to rest between sets, which defeats the purpose of doing dropsets. Use multiple smaller plates if necessary.

Don't forget to do the dynamic warm-up before you do this workout. If you want to get through this program and continue to make progress in your performance and physique, it's imperative that you protect your joints. Doing these warm-ups will help prevent injury and will ensure that your muscles are prepared before you challenge them with weight.

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:


Chest and triceps
1

Bench Press

4 sets of 8 reps, last set is a quadruple dropset
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Cable triceps press-down

4 sets of 8 reps, last set is a double dropset
Triceps Pushdown Triceps Pushdown

3

Dumbbell chest Fly

4 sets of 8 reps, last set is a double dropset
Dumbbell Flyes Dumbbell Flyes

4

Skullcrusher

4 sets of 8 reps, last set is a double dropset
Lying Triceps Press Lying Triceps Press



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