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 mensfitness.com/rivals

Warm-up

Partner MedBall Side Toss 2x5 each
Bear Crawl 2x20 yards

1: Neutral Grip Pull Up Ladder
2x1-Max

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

2B: Wide Grip Lat Pulldown
3 x 10

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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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