W4/D5 Full Body (power/size) + LIC

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. For your main lift (exercise one) 1x10, 1x8, 1x6+ the last set should be to complete failure so perform 6 or more reps till you fail. For this exercise rest 2-3 mins between sets. WORKOUT ONE: Strength training 🕒 45-55 mins -Barbell hang cleans 1 x 10, 1 x 8, 1 x 6+ *Superset -Dumbbell farmers walk 2 x 40m -Dumbbell shrugs 2 x 12-15 -Back extensions 2 x 12-15 *Superset -Dumbbell hammer curls 2 x 12-15 -Band tricep pushdowns 2 x 25 *Superset -Russian twist 2 x 15 (each side) -Dumbbell side bends 2 x 15 (each side) WORKOUT TWO: LIC 🕒 20-40 mins *Choose from any of the following: -Row -Swimming -Stationary bike -Stairmaster EQUIPMENT REQUIRED: Barbell, weight plates, dumbbells, hyperextension bench, band, medicine ball