Gironda 8x8- Chest/Biceps....

AM

Guillotine Press - 8x8 @ 145lbs *

Elevated Planche Push Ups - 8x8*

Plate Curls - 4x8- 35lbs (2-1-3

tempo)*

One-arm Kettlebell Reverse-Grip  Row - 4x8 @ 70lbs

Iso Curls/ Prayer Pose

Kettlebell Reverse Curls - 4x8 @ 35lbs

Kettlebell Fly - 4x8*

Cash Out: 

Elevated Planche Push Ups - 2x8*

Kettlebell Hammer Curls - 2x8 @ 35lbs*

*Superset

By far my favorite push up variation! They work your chest, triceps, shoulders AND biceps! Important infomoration for those working out at home with no equipment. You CAN train your whole body using only body-weight movements. —————————————————————PSEUDO PLANCHE PUSH-UPS “How can a push-up help you with the development of your biceps? We know; it sounds silly. And we agree with you.

That being said, the pseudo planche push-up is the exception to that rule; especially if you make one slight adjustment.

Instead of doing the push-up with your fingers pointing forward, do it with the fingers pointing backward.

This grip change, coupled with the mechanics of the exercise, will force your biceps tendon to do a lot of the heavy lifting.

How to do it: 

1. Get in a high plank with your fingers pointing backward

 2. Protract the scapula and lean forward as much as you can 

3. When you find the maximum leaning point, descend to the bottom position of a push-up, then push yourself back up 

4. Hold the lean throughout the entire movement. 

You will feel your biceps work and your anterior deltoid burning.

The pseudo planche push-up is a difficult exercise, but it’s certainly worth your while as one of the best bodyweight bicep exercises”. -StrengthGang.Com 

PM: 

Headbanger Pull Ups - 6x8

Archer Push Ups - 6x8 

Kettlebell Hammer Curls - 3x8 @ 53lbs