Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 6, Day 37

Great things happen when you challenge yourself. Today, make the most of your partner training by choosing a heavy load.

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This unique type of partner training can be dangerous if not done correctly. We're building muscle and garnering strength, but we're also starting with a very heavy load on the bar. The person lifting has to be engaged and completely focused at the start, but so does the spotter.

As the spotter, it's important to make sure you're completely there for your brother in iron. Keep your hands on the bar, and provide support for the duration of the set. Not sure how much assistance to give? Pay attention to how much effort the person pressing is using and adjust as needed.

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 partner assistance), 5 sets of 3, 3, 3, 2, 2 reps (partner assisted)
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Barbell triceps press

4 sets of 3 reps (partner assisted)
Barbell triceps press Barbell triceps press

3

Incline Bench Press

4 sets of 3 reps (partner assisted)
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

4

Close-grip push-up

4 sets of 5 reps (no partner assistance)
Close-grip push-up Close-grip push-up



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