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/rivals

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

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

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1A: Dumbbell Flat Press
3 sets:

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

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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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