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Duel: Marc Megna's 6-Week Partner-Based Fitness Plan Week 6, Day 36

Welcome to Week 6. You've come this far. Don't stop now. Get ready to go heavy and finish the Duel Trainer with a bang!

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In the final week of the Duel Trainer, you're going to lift weights that are beyond your normal abilities. But don't worry, we're not expecting you to bear those extra plates alone. As always, your partner will help you move the load—every rep and every set.

For each set, you're going to use 10-20 percent more weight than your one-rep max, so your partner is going to have her hands on the bar the whole time, assisting you with every rep. We're focusing on strength this week, so you won't be doing more reps than you can handle.

MuscleTech Duel Trainer Week 6
Watch the video - 10:50

Because the load is so heavy, you'll have to eccentrically resist the load for three seconds before the partner aids you on the concentric contraction. Remember to rest for three minutes between sets and five minutes between exercises.

Lower-body dynamic warm-up

Alternating knee pull

8 reps per leg
Alternating knee pull Alternating knee pull

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


Reverse lunge

5 reps per leg
Reverse lunge Reverse lunge


Single-Leg Deadlift

10 reps per leg
Single Leg Deadlift Single Leg Deadlift


Air squat

12 reps
Bodyweight Squat Bodyweight Squat


Back Squat

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


Rack Pull

4 sets of 3 reps (no partner assistance)
Rack Pulls Rack Pulls


Walking Lunge

4 sets of 5 reps per leg (no partner assistance)
Barbell Walking Lunge Barbell Walking Lunge


Leg Curl

4 sets of 5 reps (no partner assistance)
Seated Leg Curl Seated Leg Curl

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