Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 6, Day 38

Although I want you to lift as heavy as you can, don't forget about your safety, or your partner's. Be smart.

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Today you'll train the trifecta: back, biceps, and abs. Select a weight you know you'll struggle with. You're doing sets of 2 and 3, which means each rep has to be impactful. Don't grab something you can lift alone. There's a reason you're not training solo. Go heavy and make yourself—and your partner—work.

Dive in and get it.

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, Biceps, Abs
1

T-Bar Row

1 warm-up set of 8 reps (no partner assistance), 5 sets of 3, 3, 3, 2, 2 reps (partner assisted)
T-Bar Row T-Bar Row

2

Barbell Biceps Curl

4 sets of 3 reps (partner assisted)
Barbell Curl Barbell Curl

3

Wide-Grip Pull-Up

4 sets of 3 reps (partner assisted)
Wide-Grip Rear Pull-Up Wide-Grip Rear Pull-Up

4
Partner medicine-ball sit-up pass Partner medicine-ball sit-up pass

5
Partner Hanging Knee Raise With Manual Resistance Partner Hanging Knee Raise With Manual Resistance

6
Partner Flat-Bench Back Extension Partner Flat-Bench Back Extension



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