The Chest, Back, and Arms Workout for Training Partners

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

The workout

Warmup 1: Partner medicine ball chest pass
2 sets x 10 reps

Warmup 2: Band pull-apart
2 sets x 15 reps

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 reps

2A: Barbell Incline Press (Japanese Drop Set) 

2 sets x (5,5,5,5) reps

2B: Landmine Row (Japanese Drop Set) 

2 sets x (5,5,5,5) reps

3A: Partner Resisted DB Fly

3 sets x 12 reps

4A: Skullcrushers

4 sets x 8-10 reps

4B: Seated DB Incline Curl

4 sets x 10-12 reps

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