W3/D1 Upper Body (chest/back/biceps)

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 -Plyo push-ups 3 x 3 -Dumbbell incline bench press 3 x 4-8, 2 x 8-15 *Superset -Chin-up 4 x 8-15 -Banded push-ups 4 x 8-15 (TDS) -Dumbbell one-arm row 3 x 12-15, 1 x 24 *Superset -High cable crossover 4 x 15-20 -Band pull apart 4 x 15-20 -Ez-bar curls (neutral grip) 4 x 21 (7/7/7) -Cable crunch 4 x 20 EQUIPMENT REQUIRED: Bench, dumbbells, pull-up bar, band, cable machine, ez-bar, weight plates