W4/D1 Upper Body (chest/back/biceps)

Deload week: you are still performing all workouts this week, however we have lowered your sets to decrease volume. You can use your normal weights but we recommend not taking many sets to failure. 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 2 x 4-8, 1 x 8-15 *Superset -Chin-up 2 x 8-15 -Banded push-ups 2 x 8-15 (TDS) -Dumbbell one-arm row 1 x 12-15, 1 x 24 *Superset -High cable crossover 2 x 15-20 -Band pull apart 2 x 15-20 -Ez-bar curls (neutral grip) 2 x 21 (7/7/7) -Cable crunch 2 x 20 EQUIPMENT REQUIRED: Bench, dumbbells, pull-up bar, band, cable machine, ez-bar, weight plates