Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 3, Day 17

Part of being a good training partner is knowing what to say to your partner and when to say it. Push each other and help each other—it's the only way to succeed.

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Even the best-laid plans can change once you have the weight in your hands and you're already tired. You may plan to take off just 10 pounds on a dropset, but find that, when the time comes, you really need to pull off 15. That's OK. When performing these dropsets, make sure you communicate that to your partner. If you're the spotter, pay attention to your partner and watch for indications that he may want to make a change.

Drop the weight when you're unable to complete the reps with good form, but otherwise keep the weight as heavy as you can manage. These dropsets are engaging muscle fibers you couldn't have reached without placing yourself in a constant state of exhaustion, so it's important to challenge yourself by pushing out those last 4 reps.

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

Seated Cable Row

4 sets of 8 reps, last set is a quadruple dropset
Seated Cable Rows Seated Cable Rows

2

Standing barbell biceps curl

4 sets of 8 reps, last set is a double dropset
Standing barbell biceps curl Standing barbell biceps curl

3

Partner-assisted chin-up

4 sets of 8 reps, last set is a double dropset
Chin-Up Chin-Up

4

Rope cable biceps curl

4 sets of 8 reps, last set is a double dropset
Rope cable biceps curl Rope cable biceps curl

5

Suspended Reverse Fly

4 sets of 8 reps, walk in two steps, perform 4 more reps, walk in two steps, perform 4 more reps
Suspended Back Fly Suspended Back Fly



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