W1/D5 Full Body (power/size) + LIC

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. WORKOUT ONE: Strength training 🕒 45-55 mins -Barbell hang cleans 3 x 3 *Superset -Dumbbell farmers walk 3 x 40m -Dumbbell shrugs 3 x 12-15 -Back extensions 2 x 12-15 *Superset -Dumbbell hammer curls 2 x 12-15 -Band tricep pushdowns 2 x 25 *Superset -Russian twist 2 x 15 (each side) -Dumbbell side bends 2 x 15 (each side) WORKOUT TWO: LIC 🕒 20-40 mins *Choose from any of the following: -Row -Swimming -Stationary bike -Stairmaster EQUIPMENT REQUIRED: Barbell, weight plates, dumbbells, hyperextension bench, band, medicine ball