W7/D2 Upper (strength) + HIIT

For your main strength exercise (Incline Press), make sure to perform 3-4 warm-up sets before going into your first work set. WORKOUT ONE: Strength training 🕒 50 mins -Barbell incline bench press, 80% x 4-6 reps, 70% x 6-8 reps, 60% x 8-12 reps -Barbell overhead press 4 x 5-7 -Ring rows 4 x max -Dumbbell seated 3-way delt raise 3 x 8-10 (each way) -Dumbbell zottman curls 3 x 8-12 -Dumbbell external rotations 3 x 12-15 WORKOUT TWO: HIIT 🕒 20 mins *warm-up -Slow skipping 1 x 3 mins *30 seconds rest between rounds -Skipping 6 x 2 mins -Sprint skips 6 x 30 seconds -Split jumps 4 x 15 seconds (No skipping rope) EQUIPMENT REQUIRED: Barbell, squat rack, bench, weight plates, rings/TRX, dumbbells, jump rope