W5/D5 Upper (power/volume)

For your first exercise, the goal is explosiveness so focus on speed & power rather than trying to exhaust yourself. WORKOUT ONE: Strength training 🕒 60 mins -In & out plyo push-ups 3 x 8 *Superset -Dumbbell flat bench press 5 x 10 -Chin-ups 5 x 10 -Chest supported row 4 x 10 -Single-arm dumbbell snatch 2 x 10 (each side) -Dips 2 x max -Farmers walk into shrugs 3 x 50m, rep out to finish -Dumbbell curls 2 x 10-15 -Dumbbell skull crushers 2 x 10-15 EQUIPMENT REQUIRED: Bench, dumbbells, pull-up bar, rings