Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 3, Day 19

It's the last day of Week 3, which means the last day of partner dropsets! Give today's shoulder-and-ab workout everything you've got—you'll have two days to recover afterward!

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This has been a unique week of training. Because there are basically multiple sets within each set, they require a lot of energy, planning, and time. While none of the phases in the Duel trainer will be easy, no other will keep you in the gym quite as long as this week.

None of that extra time in the gym has gone to waste, though. Partner dropsets provide benefits you can't get with less-taxing methods. You'll gain strength, because you're pushing your muscles and nervous system to move weight when they're tired. Dropsets also increase muscle size because the time your muscles are under tension (TUT) is vastly increased.

Don't hold anything back today! It's your last dropset workout, and you won't be back in the gym for a few more days.

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

Standing Dumbbell Shoulder Press

4 sets of 8 reps, last set is a quadruple dropset
Standing Dumbbell Press Standing Dumbbell Press

2

Front Dumbbell Raise

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

3

Barbell Shrug

4 sets of 8 reps, last set is a double dropset
Barbell Shrug Barbell Shrug

4
Supine Two-Arm Overhead Throw Supine Two-Arm Overhead Throw

5
Partner-assisted bench back extension Partner-assisted bench back extension

6

Partner Suitcase-Carry Competition

3 sets of max distance per arm
Partner Suitcase Carry Competition Partner Suitcase Carry Competition



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