Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 6, Day 39

Today's the last leg day of your program. Smash it. Leave everything on the gym floor.

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Partner training is great for lots of things—from helping you lift more to improving your morale—but training legs with a spotter is especially helpful. Take leg extensions, for example. You can devote your sole focus to squeezing at the top of the lift and keeping your quads tight.

You can do anything for 3-5 reps! Keep your movements fluid, maintain a controlled motion, slow down on the eccentric portion, and drive through the lift.

Lower-body dynamic warm-up
1

Alternating knee pull

8 reps per leg
Alternating knee pull Alternating knee pull

2
Alternating glute pull-up lift Alternating glute pull-up lift

3

Reverse lunge

5 reps per leg
Reverse lunge Reverse lunge

4

Single-Leg Deadlift

10 reps per leg
Single Leg Deadlift Single Leg Deadlift

5

Air squat

12 reps
Bodyweight Squat Bodyweight Squat


Lower-body
1

Front Squat

1 warm-up set of 8 reps (no partner assistance), 5 sets of 3, 3, 3, 2, 2 reps (partner assisted)
Front Barbell Squat Front Barbell Squat

2

Deadlift

4 sets of 3 reps(no partner assistance)
Barbell Deadlift Barbell Deadlift

3

Bulgarian split squat

4 sets of 3 reps per leg (no partner assistance)
One Leg Barbell Squat One Leg Barbell Squat

4

Standing Calf Press

4 sets of 5 reps (no partner assistance)
Calf Press Calf Press



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