Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 4, Day 26

Power through one final day of isometric training. The last five days have been grueling, but the rewards at the end of this trainer will make it all worth it!

Back | Main | Next

Isometric training can entail some trial and error to get the weight right. Coming to a dead stop—and maintaining that position—is harder than it looks, right? Taper the weight down slightly if you have to; a few pounds is a small sacrifice to make for the gains you'll see later.

Today is the last day you have to do isometrics during this trainer, so milk those 1-2-3 counts for all they're worth! You'll have two days to recover afterward, so this is no time to hold back.

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

Seated Barbell Shoulder Press

5 sets of 6 reps, 3-sec. isometric hold 1" above bottom position on descent
Seated Barbell Military Press Seated Barbell Military Press

2

Front Dumbbell Raise

4 sets of 6 reps, 3-sec. hold midway down
Front Dumbbell Raise Front Dumbbell Raise

3

Dumbbell Shrug

4 sets of 6 reps, 3-sec. hold at the top
Dumbbell Shrug Dumbbell Shrug

4

Partner-resisted sit-up

3 sets of 15 reps
Partner-resisted sit-up Partner-resisted sit-up

5
Partner-resisted bench reverse hyperextension Partner-resisted bench reverse hyperextension

6

Partner farmer's-carry competition

3 sets of max distance
Partner farmers-carry competition Partner farmers-carry competition



MuscleTech has created a line of great products at great prices. Tons of people are using them everyday with great results... are you next? Go Now!

Back | Main | Next