Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 2, Day 9

Slow and controlled is the name of the game on today's push workout. We can guarantee that 10 push-ups have never been as tough as they'll be during the last set!

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Most people come into the gym on a chest and tris day and start banging out the reps and sets. They'll do 10 repetitions, 12 repetitions, in about half the time of the set we're going to be doing during our tempo training this week.

But take note: Tempo training doesn't mean to lift the same weight, only slower. Especially during the first two workouts of this week—the squat and bench-focused workouts—it's crucial that you listen to your body and keep enough in the tank to make it through the rest of the workout. You have a lot of sets to do!

What I'm saying is, don't be a hero on the bench press and incline dumbbell chest press. Watch yesterday's video to see how I like to approach the chest press, and don't be afraid to start off conservatively. You should need a spot some of the time, but not most of the time. If you do, man, it's time to lighten up!

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:


Chest and Triceps
1

Tempo Bench Press

6 sets of 10 reps, rest 5 min., 6 sets of 10 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Tempo Triceps Press-down

6 sets of 10 reps
Triceps Pushdown Triceps Pushdown

3
Incline Dumbbell Press Incline Dumbbell Press

4

Tempo close-grip push-up

6 sets of 10 reps
Tempo close-grip push-up Tempo close-grip push-up



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