Gironda 6x6 - Chest/Back…

DB Incline Press - 70lbs

Incline Seal Row - 70lbs

*Rest as needed. 

Cash Out:

Low-to-High KB Fly - 3 x 5 @ 35lbs

Archer Pull Ups - 3 x 2/2

AVG HR - 126 BPM

MAX HR - 149 BPM

@ LHP

Gironda 6x6 - Chest/Back…

Reverse DB Press - 75lbs*

DB Seal Row - 75lbs*

*Rest as needed. 

Reverse Bench Press - 3x3 @ 185lbs

Trap Bar Row - 3x3 @ 230lbs, then 2x3 Trap Bar Pendlay Row @ 320lbs

AVG HR - 122 BPM

MAX HR - 149 BPM

Gironda 6x6 - Chest/Back…

Reverse DB Press - 70lbs*

DB Seal Row - 70lbs*

*Rest as needed. 

Reverse Bench Press - 5x3 @ 165ls 

Barbell Pendlay Row- 5x3 @ 213kb

AVG HR - 125 BPM

MAX HR - 150 BPM

Gironda 6x6 - Chest/Back…

Reverse DB Press - 65lbs*

DB Seal Row - 65lbs*

*Rest as needed. 

Reverse Bench Press - 3x5 @ 155lbs

Reverse Barbell Row- 3x3 @ 213lbs

Cash Out: 

Machine Fly - 5x5 @ 120llbs

Flying Superman PushUps - 2x3

Rack Pull Ups - 5x5 

AVG HR - 120 BPM

MAX - HR - 148 BPM

Gironda 6x6 - Chest/Back…

DB Incline Press - 65lbs*

Incline Seal Row - 65lbs*

*Rest as needed. 

Incline DB Press - 2x3 @ 100lbs

Lat Pulldowns - 2x2 with the whole stack! 250lbs. 

AVG HR - 116 BPM

MAX - HR - 146 BPM

Gironda 6x6 - Chest/Back….

Standing Cable Fly - 6x6 @ 50lbs

Stand Cable Rows - 6x6 @ 50lbs

Smith Reverse Floor Press - 6x6 @ 185lbs

T-Bar Row - 6x6 @ 115lbs

Cash Out: 

Machine Fly - 3x6 @ 210lbs

Planche Leans - 5x

AVG HR - 125 BPM

MAX HR - 155 BPM

Gironda 6x6 - Chest/Back…

LeverEdge Reverse Press - 230lbs*

T Bar Row - 125lbs*

*Superset

LeverEdge Reverse Press - 8x3 @ 270lbs

LeverEdge Row - 8x3 @ 270lbs (standing on bench) 

Cash Out: Close Grip PullDown - 3x2 @ 250lbs 

AVG HR -  124 BPM

AMX HR -  154 BPM 

Gironda 6x6 - Chest/Back…

“Perform 6 sets of 6 reps with a moderate weight that you could do for 10 reps. What about the weight? Use approximately 70% of your 1RM for the particular exercise you're doing, NOT your 6-rep max”. - T Nation

DB Incline Press - 85lbs

Seal Row - 85lbs

Gray Band Push Ups - 3x6

Gray Band Row - 3x6

Lat Pulldowns - TWO reps with the whole stack! 250lbs. 

AVG HR - 131 BPM

MAX - HR - 171 BPM

Gironda 6x6 - Chest/Back…

“Perform 6 sets of 6 reps with a moderate weight that you could do for 10 reps. What about the weight? Use approximately 70% of your 1RM for the particular exercise you're doing, NOT your 6-rep max.

You must complete all six sets in as little time as possible, resting only 30 seconds between set”. - T Nation

DD Incline Press - 80lbs

Seal Row - 80lbs 

DB Incline Press - 3-2-3 reps @ 100lbs

Seal Row - 3 x 3 @ 100lbs

AVG HR - 124 BPM

MAX - HR - 159 BPM