W1/D1 Upper Body (strength/size) + Run

For your main lift (exercise one) 3x3, the last set should be to complete failure so perform 3 or more reps till you fail. For this exercise rest 2-3 mins between sets. Ideally, you will perform these two workouts at separate times in the day with at least 4 hrs between. This is to make sure you have enough energy for each session. WORKOUT ONE: Run 🕒 20-25 mins *Run 2 miles at 75% effort. Focus on your technique and breathing throughout. -Run 2 miles WORKOUT TWO: Strength training 🕒 45-55 mins -Medium grip bench press 3 x 3 *Superset -Neutral grips pull-ups 3 x max -Dumbbell single arm overhead press 3 x 12-15 (each side) -Dumbbell chest supported row 3 x 12-15 -Dumbbell 3-way delt raises 2 x 12-15 (each way) *Superset -Ez-bar drag curls 2 x 12-15 -Ez bar french press 2 x 12-15 -L-sit hold 3 x max EQUIPMENT REQUIRED: Bench, barbell, weight plates, pull-up bar, dumbbells, ez-bar