Saturday, December 24, 2022

Gironda 8x8 - Chest/Back:...

Reverse Incline DB Press - 60lbs

Incline Seal Row - 60lbs

*Superset


Sternum Chin Ups - 5x5

Flying Dips - 5x8


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 variaztions first before trying it. - T Nation


AVG HR - 127  BPM

AMX HR - 148 BPM

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