The chest, back, and arms workout for training partners
- 7 years ago
Our 3-day partner series with the Sons of Strength starts with three main targeted muscle groups—chest, back, and arms. Watch Ryan and Eric Johnson demonstrate. For additional details on the plan, go to mensfitness.com/rivalsThe workoutWarmup 1: Partner medicine ball chest pass
2 sets x 10 repsWarmup 2: Band pull-apart
2 sets x 15 reps[RELATED1]1A: Dumbbell Flat Press
3 sets:9 reps at 71%7 reps at 75%5+ reps at 79%1B: Single-arm dumbbell Row
3 sets x 10 reps2A: Barbell Incline Press (Japanese Drop Set) 2 sets x (5,5,5,5) reps2B: Landmine Row (Japanese Drop Set) 2 sets x (5,5,5,5) reps[RELATED2]3A: Partner Resisted DB Fly3 sets x 12 reps4A: Skullcrushers4 sets x 8-10 reps4B: Seated DB Incline Curl4 sets x 10-12 reps[RELATED3]
2 sets x 10 repsWarmup 2: Band pull-apart
2 sets x 15 reps[RELATED1]1A: Dumbbell Flat Press
3 sets:9 reps at 71%7 reps at 75%5+ reps at 79%1B: Single-arm dumbbell Row
3 sets x 10 reps2A: Barbell Incline Press (Japanese Drop Set) 2 sets x (5,5,5,5) reps2B: Landmine Row (Japanese Drop Set) 2 sets x (5,5,5,5) reps[RELATED2]3A: Partner Resisted DB Fly3 sets x 12 reps4A: Skullcrushers4 sets x 8-10 reps4B: Seated DB Incline Curl4 sets x 10-12 reps[RELATED3]