Gray Band Curl - 6x6
Gray Band Pushdown - 6x6
*Superset
Gironda Sternum Chin-up - 3x6
Orange Band Dips - 3x6
*Superset
Cash Out: Horizonal Cable Curl - 6x6 @ 60lbs
Gironda Sternum Chin-up
- 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.
- Continue looking back as you pull while keeping your chest elevated and your lower body still.
- 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
AVG HR - 119 BPM
MAX HR - 148 BPM
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