Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 6, Day 40

Congrats, you've reached the last training day of Duel. Finish strong and round out the program by building some rounded shoulder caps!

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Today is your last training day! You've gotten used to these movements, but that doesn't make them any easier. It also doesn't mean you can slack. A week of heavy lifting is winding down, but you have a lot more work to do! Finish today strong, and then you and your partner can celebrate.

When you finish the program, it's time to think about where you're headed next! You can't go back to your old ways. Choose another one of Bodybuilding.com's free trainers, and challenge yourself to another fantastic round of tough training.

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 partner assistance), 5 sets of 3, 3, 3, 2, 2 reps (partner assisted)
Seated Barbell Military Press Seated Barbell Military Press

2

Neutral-grip Front Dumbbell Raise

4 sets of 3 reps (partner assisted)
Front Dumbbell Raise Front Dumbbell Raise

3

Barbell Shrug

4 sets of 5 reps (no partner assistance)
Barbell Shrug Barbell Shrug

4
Partner-assisted weighted sit-up Partner-assisted weighted sit-up

5

Back-to-back partner Russian twist pass

3 sets of 25 reps per side
Medicine Ball Full Twist Medicine Ball Full Twist

6

Partner Suitcase-Carry Competition

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



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