W4/D2 Upper (strength) + HIIT

For your main strength exercise (Bench Press), make sure to perform 3-4 warm-up sets before going into your first work set. WORKOUT ONE: Strength training 🕒 50 mins -Barbell flat bench press, 80% x 4-6 reps, 70% x 6-8 reps, 60% x 8-12 reps -Barbell clean and press 4 x 5-7 -Inverted rows 4 x max -3-way delt raise 3 x 6-8 (each way) -Incline hammer curls 3 x 8-12 -Trap 3 raise 3 x 12-15 WORKOUT TWO: HIIT 🕒 20 mins *warm up -Slow skipping 1 x 3 mins *45 seconds rest between rounds -Skipping 5 x 2 mins -Sprint skips 4 x 30 seconds EQUIPMENT REQUIRED: Bench, barbell, weight plates, dumbbells, jump rope