Take on ‘The Centurion’ Partner Workout for Huge Upper-Body Muscle

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This Partner Challenge Promises a Huge PumpHearst Owned

Partner workouts are a great way to keep motivation up and ensure that intensity stays high, but they don’t always have to involve dancing around next to one another, performing bodyweight circuits in sync.

‘The Centurion’ workout pits you and your partner against 600 reps of six of the toughest, most legitimate upper-body, muscle-building movements. Your aim is to split the reps up between you in any fashion you like, and then bulldoze your way through all of them as quickly as possible (with impeccable form, obviously).

After a thorough warm-up, load up your first bar and get to work in a ‘you go/ I go’ fashion, resting only while your partner is working and taking it in turns to chip away at all 100 reps, before quickly moving onto a pull-up bar for your next ‘century’.

Keep your form tight throughout, and control your tempo for the full muscle-building package, but don’t dawdle — this is a race against the clock, and one you should aim to beat on repeat attempts, earning the right to crank up the weights.

Send this one over to your training partner to throw down the gauntlet.

barbell bench press
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1. Bench Press x 100

Lay flat on a bench, your knees bent, pushing your feet into the floor. Lift the weight from the rack, locking out your elbows (A). Lower the bar slowly until the bar touches your chest (B). Keep your elbows at 45 degree angle and pause here, before explosively pressing back up. Use a weight you couldn’t press for more than 15 reps, aiming for around your bodyweight.

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2. Pull-up x 100

Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms. (A) Pull yourself up by flexing the elbows while pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position.

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3. Push Press x 100

Pick a weight you could only press for 10-15 reps. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your barbell overhead. Lower under control to your shoulders. Don’t go out too hard on these, keep a few reps in the tank at all times or risk blowing out early.

barbell clean
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4. Clean x 100

Hinge down with a flat back and grasp the bar with an overhand grip (A). Extend your knees, then your hips, standing upright explosively. Use the momentum to pull the bar up. Quickly ‘drop under the bar’, rotating your wrists and ‘catching’ the bar on your shoulders before standing up straight (B) . Lower under control to the ground and repeat.

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5. Dips x 100

Jump up on two parallel bars with your palms facing inward and your arms straight (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until you feel a deep stretch in your chest, ensuring your elbows don’t flare outward (B). Drive yourself back up to the top, squeeze your tricep hard and repeat.

barbell curl
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6. Empty Barbell Curl x 100

Strip your bar down until it’s empty or use a lighter bar. Stand tall with your bar at waist height (A). With minimal momentum, curl the bar upwards towards your chin (B). Squeeze here and lower the bar under control taking 2-3 seconds to bring it down. Repeat.

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