Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 5, Day 31

Partnership is all about give and take. Today, check in with your partner. Make sure you're challenging each other and being challenged.

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Today's all about building a strong upper body. Remember to complete a dynamic warm-up to get your blood pumping and muscles ready before lifting. The same guidelines you used yesterday apply to today as well: Select a manageable weight that you can control on the way down.

Pushing out these reps—even if they're just 3-5 at a time—will pose a challenge and probably be more taxing than you initially anticipated. It's important that you try your best. Don't let the bar or your body fall just because you're tired. Earn your gains.

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:


Back and Biceps
1

Chin-Up

1 warm-up set of 8 reps (no forced eccentric), 5 working sets of 5, 5, 3, 3, 3 reps
Chin-Up Chin-Up

2

Suspended Body Row

4 sets of 5 reps
Suspended Row Suspended Row

3

Barbell Biceps Curl

4 sets of 5 reps
Barbell Curl Barbell Curl

4

Dumbbell bent-over reverse fly

4 sets of 5 reps (no forced eccentric)
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise



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