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



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

A1: Neutral Grip Pull Up Ladder

B1: Arm DB Shoulder Press
9/7/5+ (71% 75% 79%)

B2: Wide Grip Lat Pulldown
3 x 10

C1: BB Military Press (Japanese Drop Set)
2 x (5,5,5,5)

C2: Seated Row (Japanese Drop Set)
2 x (5,5,5,5)

D1: DB Lateral Raise
3 x 10-12

D2: Meadows Rear Delt Swings
3 x 25,20,15

E1: Overhead Tricep Extension
2 x 20-25

E2: Cable Curl
2 x 20-25