Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 4, Day 24

Searching for the easiest path isn't about being undisciplined or weak; it's human nature. Having a partner stand over you will keep you accountable!

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Going to the gym with a partner gives you someone to talk to and ask questions of, but Duel is learning how to become a better training partner yourself. So, when it's your turn to spot, it's your responsibility to keep a proper 1-2-3 count, keep your partner safe, and make sure your partner performs the lifts properly. No zoning out or taking selfies just because you're not under the weight yourself. Do your job.

Don't forget to prepare your body for the workouts by completing the dynamic warm-ups. When your muscles and joints are warm and lubricated, you'll be much less likely to sustain an injury.

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:

Back and Biceps

Suspended body Row

5 sets of 6 reps, 3-sec. hold midway down
Suspended Row Suspended Row


Standing barbell biceps curl

4 sets of 6 reps, 3-sec. hold with elbows at 90 degrees on ascent
Barbell Curl Barbell Curl



4 sets of 6 reps, 3-sec. hold midway up
Chin-Up Chin-Up


Hammer Curl

4 sets of 6 reps, 3-sec. hold with elbows at 90 degrees on descent
Hammer Curls Hammer Curls


Seated Machine Reverse Fly

4 sets of 6 reps, 3-sec. hold at end of outward movement
Reverse Machine Flyes Reverse Machine Flyes

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