Marc Lobliner and Rob Moran are training partners. They are both competitive bodybuilders with Rob being a WNBF Pro and Marc being a National Level NPC Bodybuilder.

While structurally similar, they have weak points to bring up, as does everyone. But, although they are both of the same race, religion and gender, they have different "weak points". A weak point is an area that a bodybuilder feels needs to be brought up to be in proportion to the rest of their body. Rob needs to build his chest and quads while Marc needs more back thickness and arms. What do they do?

This article will use Scivation Owner Marc Lobliner and Scivation Director of Team Scivation Rob Moran as a real life example of how to modify your training split to work for you and your partner. Training together is like a marriage. You need to adjust certain things and compromise to make it work well for everyone.

While these two iron warriors do not need to negotiate doing the dishes for cuddle time, they do need to work out how to make both of them better bodybuilders and achieve Team Scivation's main focus... reaching their goals.

Click Image To Enlarge.
These Two Iron Warriors Need To Work Out How
To Make Both Of Them Better Bodybuilders.

We will keep volume decently high and work in a 6-10 rep range since that is, for us and most, the sweet spot for muscle growth. Abs will be done on any two training days per week. We recommend training abs two times a week as follows.

Ab Workout 1:

• Decline Crunches: 3 sets of 8-12 reps
• Hyperextensions: 3 sets of 8-12 reps

Ab Workout 2:

• Hanging Leg Raises: 3 sets of 8-12 reps
• Barbell Twists: 3 sets of 8-12 reps

With these exercises you are hitting your entire core: abs, obliques, and lower back. We recommend doing 8-12 reps for abs, which means you are most likely going to have to hold some weights and do weighted ab exercises. Some people believe that doing weighted ab exercises will lead to big, blocky, extended abs. We do not agree with this belief at all.

Weak Point Training

Day 1: Legs

First thing is first. We want to start with the hardest workout early in the week while they are rested. A showing of hands from those that know what bodypart this is? You are darn right, legs. Leg day is similar to h#ll week in football, except it is condensed into one day.

Since Rob needs to bring up his quads mainly, we will make this a quad and calf only day and separate hamstrings and place it with another group so we can focus all attention on the teardrop. Squats will be the main course on the menu and then assisted by leg press, hack squats, etc.

• Barbell Squats: 3 sets of 6-10 reps
• Leg Press: 3 sets of 6-10 reps
• Dumbbell Lunges: 3 sets of 6-10 reps
• Thigh Abductor: 3 sets of 6-10 reps
• Thigh Adductor: 3 sets of 6-10 reps
• Leg Extensions: 3 sets of 6-10 reps
• Standing Calf Raises: 3 sets of 6-10 reps
• Seated Calf Raises: 3 sets of 6-10 reps

Day 2: Chest

Tuesday is chest day. Rob needs upper chest and Marc wouldn't mind having a bigger chest. Thus, they will focus on upper chest movements.

• Incline Bench Press: 3 sets of 6-10 reps
• Dumbbell Bench Press: 3 sets of 6-10 reps
• Dumbbell Flyes: 3 sets of 6-10 reps
• Incline Dumbbell Press: 3 sets of 6-10 reps
• Butterfly: 3 sets of 6-10 reps
• Cable Crossovers: 3 sets of 10-15 reps
• Dips: 3 sets to failure

Day 3: Back

Wednesday, time to build that back. This is a non-deadlift day because as you will see, we hit that later in the week. Marc has great back width, but lacks the thickness needed to take it to the next level.

Thus, this workout will focus on rowing movements with some movements to target the lats. Can't neglect anything.

• Bent Over Barbell Rows: 3 sets of 6-10 reps
• Lat Pulldowns: 3 sets of 6-10 reps
• One-Arm Dumbbell Rows: 3 sets of 6-10 reps
• Seated Cable Rows: 3 sets of 6-10 reps
• Hyperextensions: 3 sets of 15 reps

Click Image To Enlarge.
Marc Has Great Back Width, But Lacks The Thickness
Needed To Take It To The Next Level.

Day 4: Delts And Traps

Thursday is almost an off day since it hits neither of our weak points, but to create balance and symmetry, everything must get bigger and better. Thursday is delts and traps.

• Dumbbell Shoulder Press: 3 sets of 6-10 reps
• Lateral Raises: 3 sets of 6-10 reps
• Reverse Flyes: 3 sets of 6-10 reps
• Military Press: 3 sets of 6-10 reps
• Front Dumbbell Raises: 3 sets of 6-10 reps
• Barbell Shrugs: 3 sets of 6-10 reps
• Dumbbell Shrugs: 3 sets of 6-10 reps

Day 5: Hamstrings

Friday is deadlifts and hamstrings. Since deadlifts hit quads and hams and also kill the back, this is perfect. We throw in hamstrings at the end since we have a quad focus day. This workout is intense.

• Deadlifts: 3 sets of 6-10 reps
• Smith Machine Deadlifts: 3 sets of 6-10 reps
• Stiff-Legged Deadlift: 3 sets of 6-10 reps
• Lying Leg Curls: 3 sets of 6-10 reps
• Standing Leg Curls: 3 sets of 6-10 reps
• Standing Calf Raises: 3 sets of 6-10 reps
• Seated Calf Raises: 3 sets of 6-10 reps

Day 6: Arms

Saturday is the last day, arm day. A day that Rob needs as to not lose his guns, but Marc really needs. Here is what will be done.

• Close-Grip Bench Press: 3 sets of 6-10 reps
• Lying Triceps Press: 3 sets of 6-10 reps
• Triceps Pushdowns: 3 sets of 6-10 reps
• Barbell Curls: 3 sets of 6-10 reps
• Incline Dumbbell Curls: 3 sets of 6-10 reps
• Cable Curls: 3 sets of 6-10 reps

Friends With Benefits

No, not that, sicko. The training scheme will help you reach your goals. As you work your weaknesses, your training partner can push you and make sure you give your all into making those weak points strong points.

As a partner, it is your duty to make sure that you support your training partner. Take pride in helping them make gains.

Click Image To Enlarge.
As A Partner, It Is Your Duty To Make Sure
That You Support Your Training Partner.

Objective Eye

Your partner should be able to let you know if results are coming your way by offering objective advice. We also recommend weekly pictures to gage progress.

That is it. Now you can follow our blueprint to make sure that both you and your training partner improve your physiques and reach your goals.

Bodybuilding.com Presents: The Team Scivation Main Page! Have you ever considered hiring a diet and training advisor to help you achieve your best body ever or even to get ready for a competition? [ Check Out The Team Scivation Main Page Here! ]

mlobliner@scivation.com

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