W3/D5 Upper (power/volume)

For your first exercise, the goal is explosiveness so focus on speed & power rather than trying to exhaust yourself. WORKOUT ONE: Strength training 🕒 60 mins -Explosive push-ups 3 x 8 *Superset -Dumbbell incline bench press 5 x 10 -Pull-ups 5 x 6-10 -Dumbbell one arm rows 4 x 12 (each side) -Dumbbell overhead press 3 x 15 -Dips 3 x 15 -Farmers walk into shrugs 3 x 40m, rep out to finish *Superset -Barbell curls 2 x 21 (7/7/7) -Sphinx push-ups 2 x max reps EQUIPMENT REQUIRED: Bench, dumbbells, pull-up bar, dip bar, barbell, weight plates, yoga mat