Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 1, Day 2

Get warm and get ready to push yourself again on the second day of the Duel Trainer. Today, you'll give your chest and tris the same treatment your legs got yesterday!

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When you woke up with throbbing legs this morning, you probably asked yourself, "What's the point of this?" Good question. The goal of doing assisted reps is to take you to a place you normally won't go when you're training on your own. You're definitely not comfortable being there. But your partner is going to see that you make it through!

Today, you're going to give the same treatment to your upper body. I showed in the video yesterday how to perform assisted reps on the cable triceps push-down, because you probably already know how to assist on the bench press. You should be able to help your partner crank out a couple of extra reps on pretty much every exercise today, with the possible exception of the medicine-ball push-ups. Reason being: You may be too sore from your squats to bend over and help!

Just like with your squats yesterday, you're going to aim for 10 solid reps on each movement, and then your partner will assist you for another one, two, or three reps. But that's the ideal scenario. If you think your partner has another rep or two left after their three assisted reps, shout "one more, one more" and keep them going for another rep. And if they're failing earlier and need extra help, by all means give it to them!

This is especially true on the lying barbell triceps press, where things can go south in a hurry. Your job is to pay attention when you're not lifting—period!

Here's the upper-body warm-up you'll utilize throughout this trainer. As with the lower-body warm-up, there will be a link back to this page all through the trainer so you can watch it again if you need a refresher.

MuscleTech Duel Trainer Upper Body Warm-up
Watch the video - 8:29



Upper-body dynamic warm-up
1

Front Raise

8 reps
Front Dumbbell Raise Front Dumbbell Raise

2

Lateral Raise

8 reps
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

5 sets of 12 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Cable triceps press-down

4 sets of 12 reps
Cable triceps press-down Cable triceps press-down

3

Cable chest fly

4 sets of 12 reps
Cable chest fly Cable chest fly

4

Lying Barbell Triceps Press

4 sets of 12 reps
Lying Triceps Press Lying Triceps Press

5

Medicine-Ball Push-Up

4 sets of 12 reps
Medicine-Ball Push-Up Medicine-Ball Push-Up



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