Gironda 8x8 - Back/Triceps...

Gironde Sternum Chin Ups - 8-8-8-8-6-5-5-5 

V-Handle Pulldowns - 105lbs (2 second pause at bottom)

PJR Pullover - 50lbs 

Dips - 35lbs -  then, Max Reps

@ BW (152.5) x 2! 

*Superset

Cash Out: Lat Pullover - 3x8 @ 50lbs 

Gironda Sternum Chin-up

1. Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
3. Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.

If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variations first before trying it. -T Nation