Gironda Sternum Chin Ups - 8-8-8-8-8-
V-Handle Pulldowns - 130lbs then, 2x5@180
PJR Pullover - 65lbs
LeverEdge Close BP - 180lbs*
*Superset
Cash Out:
Lat Pullover - 3x8 @ 65lbs
Max Dips @ 90lbs - got FOURTEEN! Would have been a PR of 1 rep but more than a few rows were too shallow. Next time! Did it at the end. I was smoked.
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
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