Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 5, Day 32

After two upper-body days in a row, it's time to hit your lower half. Go hard!

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You can act like a tough guy in the gym, stack on the plates, and do half-reps, but that's not going to get you results. When choosing your weight for the calf raise, remember that your partner is going to make the eccentric portion of the lift a lot more difficult. Don't let your ego get in the way of your gains.

As the spotter, your job is to support your partner. Just because you're not pressing the iron doesn't mean you're off duty. Since you're applying enough force during the eccentric part of a movement to make the rep challenging, you also want to keep safety in mind. Under the extra weight of the bar, your partner is likely to reach fatigue sooner.

Remember that as you go through the movements. Keep your eyes on the bar, and prevent your partner from getting pinned.

Lower-body dynamic warm-up

Alternating knee pull

8 reps per leg
Alternating knee pull Alternating knee pull

Alternating glute pull-up lift Alternating glute pull-up lift


Reverse lunge

5 reps per leg
Reverse lunge Reverse lunge


Single-Leg Deadlift

10 reps per leg
Single Leg Deadlift Single Leg Deadlift


Air squat

12 reps
Bodyweight Squat Bodyweight Squat


Front Squat

1 warm-up set of 8 reps (no forced eccentric), 5 sets of 5, 5, 3, 3, 3 reps
Front Barbell Squat Front Barbell Squat



4 sets of 5 reps (no forced eccentric)
Barbell Deadlift Barbell Deadlift


Split Squat

4 sets of 5 reps (no forced eccentric)
Split Squat with Dumbbells Split Squat with Dumbbells


Seated Calf Raise

4 sets of 5 reps
Seated Calf Raise Seated Calf Raise

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