Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 5, Day 30

The first upper-body day of the week is on the docket. Hold strong as you pound out these tough reps!

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In all partnerships, communication is everything. During this phase of the program, it's even more important that you express how you're feeling to your workout buddy. If that bar feels a little light, have her add more pressure. If you're struggling to get out even one rep, you may need to tell her to ease up.

You may be doing the actual lifting individually, but your mutual success depends on how well you interact together. Speak up and listen to your partner!

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

1 warm-up set of 8 reps (no forced eccentric), 5 working sets of 5, 5, 3, 3, 3 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Skullcrusher

4 sets of 5 reps
Lying Triceps Press Lying Triceps Press

3

Push-up

4 sets of 5 reps
Pushups Pushups

4

Dumbbell Chest Fly

4 sets of 5 reps (no forced eccentric)
Dumbbell Flyes Dumbbell Flyes



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