W8/D1 Upper Body (chest/back/biceps)

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. 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 -Plyo push-ups 3 x 3 -Dumbbell flat bench press 2 x 4-8, 1 x 8-15 *Superset -Neutral grip pull-ups 2 x 8-15 -Weighted push-up 2 x 8-15 (TDS) -Seated cable rows 1 x 12-15, 1 x 24 *Superset -Dumbbell incline bench fly 2 x 15-20 -Band pull apart 2 x 15-20 -Preacher curls 2 x 12-20 -Cable crunch 4 x 20 EQUIPMENT REQUIRED: Bench, dumbbells, pull-up bar, weight plates, low-row cable machine, band, barbell, preacher curl bench, cable machine