W7/D1 Upper Body (strength/size) + Run

For your main lift (exercise one) 1x5, 1x3, 1x1+ the last set should be to complete failure so perform 1 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 🕒 60-75 mins *Run 6 miles at 75% effort. Focus on your technique and breathing throughout. -Run 6 miles WORKOUT TWO: Strength training 🕒 45-55 mins -Incline bench press 1 x 5, 1 x 3, 1 x 1+ *Superset -Close grip pull-up 4 x max -Barbell overhead press 4 x 6-10 -Seated cable rows 4 x 6-10 -Dumbbell 3-way delt raises 3 x 6-10 (each way) *Superset -Dumbbell bicep curls 3 x 6-10 -Dumbbell skull crushers 3 x 6-10 -Decline sit-ups 4 x 20 EQUIPMENT REQUIRED: Bench, weight plates, barbell, pull-up bar, low row machine, dumbbells, sit-up bench