W5/D1 Upper Body (strength/size) + Run

For your main lift (exercise one) 3x3, the last set should be to complete failure so perform 3 or more reps till you fail. For this exercise rest 2-3 mins between sets. Ideally, you will perform these two workouts at separate times in the day with at least 4 hrs between. This is to make sure you have enough energy for each session. WORKOUT ONE: Run 🕒 40-50 mins *Run 4 miles at 75% effort. Focus on your technique and breathing throughout. -Run 4 miles WORKOUT TWO: Strength training 🕒 45-55 mins -Incline bench press 3 x 3 *Superset -Close grip pull-up 3 x max -Barbell overhead press 3 x 12-15 -Seated cable rows 3 x 12-15 -Dumbbell 3-way delt raises 2 x 12-15 (each way) *Superset -Dumbbell bicep curls 2 x 12-15 -Dumbbell skull crushers 2 x 12-15 -Decline sit-ups 3 x 20 EQUIPMENT REQUIRED: Bench, weight plates, barbell, pull-up bar, low row machine, dumbbells, sit-up bench