Gironda 8x8 - Chest/Biceps...

Smith Machine Incline Guillotine Press - 135lbs

Incline Dumbbell Press - 35lbs

Low-to-High Cable Fly - 40lbs

Barbell Drag Curls - 40lbs

Zottman Curls - 12lbs

Reverse Zottman Curls - 10lbs

* rest 15-30 seconds in between sets. 

Gironda 8x8 - Legs...

Back Squat- 8x8 @ 160lbs (30s)

Romanian Landmine Deadlift - 8x8 @ 100lbs (15s) 

Cash Out: Standing Leg Curl 3x8 @ 10lbs

Cash Out: Double DB Snatch - 140lbs (70s)

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups: 8-8-6-5-4-4-4

Wide Cable Rows- 80lbs (15s)

Pull Overs - 35lbs (15s)

LeverEdge Close Bench - 160lbs (15s)

Triceps Extension - 35lbs (15s)

*Rested 15-30 seconds in between sets

Gironda 8x8 - Shoulders/Traps...

Seated Lateral Rouses - 12lbs (15s)

Bent-over DB Laterals - 15lbs  (15s)

Wide Barbell Upright Row - 65lbs

Dumbbell Shrugs - 75lbs (15s)

Cash Out: Dumbbell Snatch 75lbs x 2 then 100lbs x 1

Gironda 8x8 - Chest/Biceps...

LeverEdge Incline Press - 140lbs

Incline Dumbbell Press - 35lbs

Gironda Dips

Barbell Drag Curls - 40lbs

Zottman Curls - 12lbs

Reverse Zottman Curls - 10lbs

Cash Out: Preacher Hammer Curls - 2x8 @ 25lbs

*Rested 15-30 seconds in between sets between Zottman Curls

Gironda Back Squats...

6x6 - 225lb then, 

8x8 - 155lbs

100 reps - 18,020 lbs lifted. 

Gironda 8x8 - Shoulders/Calves...

Seated Lateral Rouses - 12lbs (15s)

Bent-over DB Laterals - 15lbs  (15s)

Wide Barbell Upright Row - 65lbs

Smith Machine Rear Shrugs - 245lbs

Standing Calf Raises - 5x15 @ 180lbs

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups: 8-8-5-4–4-3-3-4

Wide Cable Rows- 60lbs (15s)

Pull Overs - 35lbs (15s)

LeverEdge Close Bench - 160lbs

Dips: 8x8

*Rested 15-30 seconds in between sets

Gironda 8x8 - Chest/Biceps...

Gironda Dips

Incline Dumbbell Press - 35lbs

Low-to- High Fly - 40lbs

Cable Drag Curls - 30lbs

Zottman Curls - 12lbs

*Rested 15-30 seconds in between sets between Zottman Curls

Gironda 8x8 - Legs...

Back Squat- 8x8 @ 115lbs

Romanian Landmine Deadlift - 8x8 @ 90lbs

*15 seconfd rest in between sets

Cash Out: Standing Leg Curl 3x8 @ 10lbs

Gironda 8x8 - Shoulders/Calves...

LeverEdge Shoulder Press - 110lbs

Bent-over DB Laterals - 20lbs

Barbell Rear Shrugs - 135lbs

DB Upright Row - 25lbs

Overhead Plate Raise - 25lbs

*rest 15-30 seconds in between exercises.

Standing Calf Raises - 5x15 @ 160lbs

Gironda 8x8 - Back/Triceps...

Invented Row

Seal Rows- 35lbs

Pull Overs - 35lbs

Diamond Push Ups

Standing Triceps Extension - 25lbs

*Rested about 15 seconds in between sets. 

Gironda 8x8 - Chest/Biceps...

LeverEdge Bench - 180lbs

Incline Dumbbell Press - 35lbs

Low-to- High Fly - 40lbs

Drag Curls - 40lbs

Zottman Curls - 12lbs

*Rested 15-30 seconds in between sets. 5-10 between Bench Presses

Gironda 8x8 - Legs...

Back Squat- 8x8 @ 135lbs

Romanian Landmine Deadlift - 8x8 @ 90lbs

*30 second rest in between sets 

Cash Out: Standing Leg Curl 3x8 @ 10lbs

Gironda 8x8 - Shoulders/Calves...

LeverEdge Shoulder Press - 110lbs

Bent-over DB Laterals - 20lbs

Six-Way Delt Raise - 10lbs

Smith Machine Rear Shrugs - 255lbs

Smother Machine Calf Raises - 3x10 @ 255lbs then 2x15 @ 135lbs

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups: 8-8-5-5-4-3-3-3-3

Seal Rows- 35lbs

Pull Overs - 35lbs

LeverEdge Close Bench - 160lbs

Dips: 8x8

*Rested 15-30 seconds in between sets

Cash Out: Hex Press - 8x8 @ 35lbs

Gironda 8x8 - Weighted Push Ups & Close Chin Ups

Weighted Push Ups - 8x8 - 20lb Vest

Close Chin Ups - 8-8-8-8-5-4-4-4

*15 second rest in between sets. 

Gironda 8x8 - Chest/Biceps...

LeverEdge Bench - 180lbs

Incline Dumbbell Press - 35lbs

Low-to- High Fly - 40lbs

Drag Curls - 40lbs

Zottman Curls - 12lbs

*Rested 15-30 seconds in between sets. 5-10 between Zottman Curls

Gironda 8x8 - Legs...

Hack Squat- 8x8 @ 145lbs then, 3x3 @ 315lbs

*30 second rest in between sets 

Cash Out: Standing Leg Curl 3x8 @ 20-20-10

Gironda 8x8 - Shoulders/Calves...

LeverEdge Shoulder Press - 110lbs

Bent-over DB Laterals - 20lbs

Smith Machine Rear Shrugs - 245lbs

Donkey Calf Raises - 3x15 @ 140lbs

Cash Out: Overhead Plate Raises 5x10 @ 25lbs

“Many lifters use the front plate raise, but they don't get results. The first mistake they make is raising a very heavy plate only to eye level. With this version, go lighter and raise the plate over your head. Bringing it all the way overhead will bring the traps and upper back into action. These really hit the top of the traps and the rhomboids”. - T Nation 

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups: 8-8-8-4-4-4-5
High Pulls - 65lbs
Pull Overs - 35lbs
LeverEdge Close Bench - 160lbs
Dips: 8x8 

*Rested 15-30 seconds in between sets

*Finished with one pegboard ascent without skipping any hole

Gironda 8x8 - Chest/Biceps

LeverEdge Bench - 180lbs

Neutral Incline Dumbbell Press - 35lbs

Low-to- High Fly - 40lbs

* 15 second rest in between sets

Drag Curls - 40lbs

Zottman Curls - 15lbs

* 30 second rest in between sets

Cash Out: 10 Decline Clap Push Ups

Gironda 8x8 - Legs...

Hack Squat- 135lbs

Romanian Deadlift - 165lbs

*30 second rest in between sets 

Cash Out: 2 sets of 5 Hack Squats into 5 Romanian Deadlifts @ 225lbs

Gironda 8x8 - Shoulders/Calves...

LeverEdge Shoulder Press - 110lbs

Bent-over DB Laterals - 15lbs

Smith Machine Rear Shrugs - 225lbs

*Rested 15-30 seconds in between sets

Donkey Calf Raises - 5x20 @ 90lbs