Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 5, Day 33

Resist the urge to cave to your partner's added force. Do the all the work and reap all the benefits.

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Your partner's added force on these abdominal exercises take your training to a whole new level. You thought your core was strong? Well, it's about to get a heck of a lot stronger.

One of the best things about some of these techniques is that you can continue to implement them after the Duel Trainer is over. In reality, there's no reason you can't continue to work on your eccentric strength in the upcoming months and years.

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

1 warm-up set of 8 reps (no forced eccentric), 5 sets of 5, 5, 3, 3, 3 reps
Seated Barbell Military Press Seated Barbell Military Press

2

Dumbbell Lateral Raise

4 sets of 5 reps (no forced eccentric)
Side Lateral Raise Side Lateral Raise

3

Dumbbell Shrug

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

4
Partner forced-eccentric sit-up Partner forced-eccentric sit-up

5

Partner-facing Russian Twist & Pass

3 sets of 25 reps per side
Partner Side-To-Side Russian Twist & Pass Partner Side-To-Side Russian Twist & Pass

6

Partner Suitcase-Carry Competition

3 sets of max distance per arm
Partner Suitcase Carry Competition Partner Suitcase Carry Competition



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