W1/D5 Full Body (strength/size)

For your main lift (exercise two) 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. Make sure to list your weight, you will need it for week 6. TDS (triple drop set): For this you need 3 different weights, starting with the heaviest for 8 reps, with no rest move to the next weight and then finally dropping down to the lightest weight for your last 8 reps. Dropping around 10-30% of the weight each set. WORKOUT: Strength training 🕒 50-70 mins -Overhead throws (med ball) 3 x 3 -Rack deadlift 3 x 3 -Barbell stiff-legged deadlift 3 x 12-15 *Superset -Wide grip pull-up 3 x 8-15 -Plate shrugs 3 x 12-20 -Dumbbell farmers walk 3 x 40m *Superset -Banded push-ups 3 x 12-20 (TDS) -Dumbbell cross-body hammer curls 3 x 24 EQUIPMENT REQUIRED: Medicine ball, squat rack, barbell, weight plates, bench, pull-up bar, dumbbells, band