Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 1, Day 3

Partner-assisted training is all about knowing the difference between just enough and too much help. Rewatch the video from Day 1 and learn how to help your partner bust out a few more chins!

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Just like yesterday, you should be able to help your partner get a couple extra reps on pretty much every movement today, though a couple of them might seem a little confusing at first.

For T-bar rows, positioning yourself in a semi-squat at the high end of the bar is the best way to go. You shouldn't need to help much; just a hand on the end of the bar should suffice. Just watch your feet and fingers when the bar comes down!

The Day 1 video shows you how I like to assist for chin-ups. Basically, I like to provide a little platform for my partner's feet to push off of, although grabbing their calves or hips can also work.

You might feel a little silly providing assistance on the seated reverse machine fly, and yeah, it will definitely be close quarters. But that little extra bit of intensity may be just the thing you and your partner need to finally bring up those rear delts and stubborn upper-back muscles!

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:


Upper back and biceps
1

T-Bar Row

5 sets of 12 reps
T-Bar Row T-Bar Row

2

Standing barbell biceps curl

4 sets of 12 reps
Standing barbell biceps curl Standing barbell biceps curl

3

Chin-Up

4 sets of 12 reps
Chin-Up Chin-Up

4

Dumbbell Hammer Curl

4 sets of 12 reps
Hammer Curls Hammer Curls

5

Seated machine reverse fly

4 sets of 12 reps
Reverse Machine Flyes Reverse Machine Flyes



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