W8/D1 Upper Body (strength/size) + Run

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. For your main lift (exercise one) 1x10, 1x8, 1x6+ the last set should be to complete failure so perform 6 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 🕒 30-38 mins *Run 3 miles at 60% effort. Focus on your technique and breathing throughout. -Run 3 miles WORKOUT TWO: Strength training 🕒 45-55 mins -Incline bench press 1 x 10, 1 x 8, 1 x 6+ *Superset -Close grip pull-up 2 x max -Barbell overhead press 2 x 12-15 -Seated cable rows 2 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 2 x 20 EQUIPMENT REQUIRED: Bench, weight plates, barbell, pull-up bar, low row machine, dumbbells, sit-up bench