Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 4, Day 23

Isometric training will force you to slow down. Those pauses are there for a reason, so don't blow past them!

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I know how tempting it is to rush through your sets in an attempt to pack as much volume as possible into a short period of time. This week, however, you have to slow down, hit Pause at some point during each rep, and let the isometric training do its thing. Fend off that weight while you're in the paused position, making sure those target muscles are contracted as tightly as possible.

It can feel scary to pause and hold during a move like a skullcrusher, when you have weight just hanging out right above your head, but that's why it's important to be smart about the weight you choose to use. We're working time under tension this week, which is much more important than the sheer amount of weight you use.

If you're not sure how to perform a paused repetition on one of the lifts, be sure to watch the Week 4 video for form tips and coaching cues.

Upper-body dynamic warm-up

Front Raise

8 reps
Front Dumbbell Raise Front Dumbbell Raise

Side Lateral Raise Side Lateral Raise


Military Press

12 reps
Standing Dumbbell Press Standing Dumbbell Press


Shoulder T

12 reps
Shoulder T Shoulder T


Reach, roll, lift:

10 reps per arm
Reach, roll, lift: Reach, roll, lift:

Chest and triceps

Bench Press

5 sets of 6 reps, 3-sec. hold with bar 1" off chest on descent
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


Cable triceps press-down

4 sets of 6 reps, 3-sec. hold midway down
Triceps Pushdown Triceps Pushdown


Incline Dumbbell Chest Press

4 sets of 6 reps, 3-sec. hold when elbows are at 90 degrees on descent
Incline Dumbbell Press Incline Dumbbell Press



4 sets of 6 reps, 3-sec. hold with bar 1" above forehead on descent
Lying Triceps Press Lying Triceps Press


Medicine-Ball Push-Up

4 sets of 6 reps, 3-sec. hold with body 1" off ball on descent
Medicine-Ball Push-Up Medicine-Ball Push-Up

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