Gironda 8x8 - Chest/Biceps...

AM: Metfit 

Incline Dumbbell Press - 65lbs*

LeverEdge Bench - 230lbs*

*Superset

Seated Low-to-High Cable Fly - 30lbs x 4 x 8 & 40lbs x 4 x 8

Rope Hammer Curl - 80lbs*

Standing Kettlebell Curls - 8x8 @ 53lbs

*Superset

*Rested 15-30 seconds in between sets. 

Cash Out:  

Seated Calf Raises - 8x8 - 80lbs

Rotational DB Curls - 3x8 @ 35lbs

PM: Garage 

Figure 8/Hold - 8x8 - 53lbs

Step 1: Single Arm deadlift a kettlebell to the standing position. 

Step 2: Pass the kettlebell through your legs behind you into your other hand.

Step 3: As the bell whips around your leg stand up utilizing a hip snap and catch the bell with your other hand. 

Step 4: As the weight drops transfer it through your legs and repeat.

Tips and Safety: Maintain a long spine even though the transfer to avoid rounding at any point. Maintain core tension throughout the movement and snap your hips as you bring the kettlebell around to avoid cheat curling the weight. - Onnit.com