W4/D5 Full Body (strength/size)

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 two) 1x10, 1x8, 1x6+, the last set you should be to complete failure so perform 6 or more reps till you fail. For this exercise rest 2-3 mins between sets. 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 -Overhead throws (med ball) 3 x 3 -Rack deadlift 1 x 10, 1 x 8, 1 x 6+ -Barbell stiff legged deadlift 2 x 12-15 *Superset -Wide grip pull-up 2 x 8-15 -Plates shrugs 2 x 12-20 -Dumbbell farmers walk 2 x 40m *Superset -Banded push-ups 2 x 12-20 (TDS) -Dumbbell cross-body hammer curl 2 x 24 EQUIPMENT REQUIRED: Medicine ball, squat rack, barbell, weight plates, bench, pull-up bar, dumbbells, band