W3/D1 Upper Body (strength/size) + Run

For your main lift (exercise one) 1x5, 1x3, 1x1+ the last set should be to complete failure so perform 1 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 🕒 40-50 mins *Run 4 miles at 75% effort. Focus on your technique and breathing throughout. -Run 4 miles WORKOUT TWO: Strength training 🕒 45-55 mins -Medium grip bench press 1 x 5, 1 x 3, 1 x 1+ *Superset -Neutral grips pull-ups 4 x max -Dumbbell single arm overhead press 4 x 6-10 (each side) -Dumbbell chest supported row 4 x 6-10 -Dumbbell 3-way delt raises 3 x 6-10 (each way) *Superset -Ez-bar drag curls 3 x 6-10 -Ez bar french press 3 x 6-10 -L-sit hold 3 x max EQUIPMENT REQUIRED: Bench, barbell, weight plates, pull-up bar, dumbbells, ez-bar