Gironda 8x8 - Back/Triceps...

Seal Rows - 8x8 - 35lbs*

Barbell Row - 4x8 - @ 175/One-Arm KB Rows - 4x8 @ 70lbs*

*Superset

Close Grip Bench - 6x8 @ 146lbs

Kettlebell PJR Pull Over - 6x8 @ 53lb

Tip: The PJR Pullover

This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.

There are two key benefits to this move:

1. It trains the long head of the triceps harder than any other movement. The stretch you get from it is insane.
2. It's elbow-friendly. Most exercises for triceps are hard on the elbows. But because you're combining both shoulder and elbow flexion/extension, your joints don't take as much of a beating.

How to Do It

1. Hold the dumbbell above you like you're about to do a normal pullover.
2. As you let your shoulders go into 180 degrees of flexion, flex your elbows and lower the dumbbells right behind your head. The triceps will be in a fully stretched position.
3. As you come up, extend the elbows and bring the dumbbell back above you. - T Nation

Cash Out: Reverse BP - 3x5 @ 175lbs

*At Sobo Strength &

Conditioning