The Back, Shoulders, and Arms Workout for Training Partners

Our 3-day partner series with the Sons of Strength finishes up with day three—back, shoulders, and arms. Watch Ryan and Eric Johnson demonstrate. For additional details on the plan, go to

The Workout


Partner MedBall Side Toss 2×5 each
Bear Crawl 2×20 yards

1: Neutral Grip Pull Up Ladder

2A: Arm DB Shoulder Press
9/7/5+ (71% 75% 79%)

2B: Wide Grip Lat Pulldown
3 x 10

3A: BB Military Press (Japanese Drop Set)
2 x (5,5,5,5)

3B: Seated Row (Japanese Drop Set)
2 x (5,5,5,5)

4A: DB Lateral Raise
3 x 10-12

4B: Meadows Rear Delt Swings
3 x 25,20,15

5A: Overhead Tricep Extension
2 x 20-25

5B: Cable Curl
2 x 20-25

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