LeverEdge Incline Reverse Bench Press - 140lbs then, 3x3 @ 180lbs & 3x3 @ 225lbs
Hanging Ring Flyes
Gironda Dip
Renegade Curls - 4x8 @ 15lbs*
Zottman Curls - 4x8 - 20lbs*
Smith Machine Reverse-Grip Bent Over Row - 8x8 @ 135lbs
Iso Curls/ Prayer Pose
Cash Out:
Pseudo Planche Push Ups - 3x5
Human Flag - 3 reps
*Superset
“Training for this unique exercise will strengthen every muscle in your body, as well as toughen up your tendons, ligaments, and other connective tissues. The ability to do a human flag demonstrates a high level of strength and control, but even just the process of working toward this skill will help you improve those attributes.
“Human flag training builds mental fortitude, too. The body and mind must both be strong to perform this ferocious feat”. - GMB Fitness
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