Gironda 8x8 - Back/Triceps...

Horizontal Cable Row - 8x8 @ 150lbs

BTN Pull Ups - 8x4

*Superset

One-arm Cable Rows - 3x8 @ 60lbs

Strait Arm Pushdown - 3x8 @ 100lbs

CG Bench Press  - 2x3 @ 185lbs

Green Band Dips- 8x8

*Superset

Pushdowns - 3x12 @ 120lbs

Gironda 8x8 - Back/Triceps...

TRX Rows - 8x8

TRX Extensions - 8x8

* Superset

Cash Out: Roof Sternum Chin Up

Gironda Sternum Chin-up

1. 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.
2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
3. 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 variaztions first before trying it. - T Nation

Gironda 8x8 - Back/Triceps...

Close Grip Pulldowns- 8x8 @ 130lbs

Reverse Grip Axle Bar Rows - 8x8 @ 135lbs

*Superset

Axle Bar CF Floor Press - 8x4 @ 135lbs

Thin Green Band Dips- 8x4

*Superset

Cash Out: Super Slow Strict Muscle Ups - got 3. 

Gironda 8x8 - Back/Triceps...

Close Grip Pulldowns- 8x8 @ 120lbs

Trap Bar Rows - 8x8 @ 135lbs

*Superset

Trap Bar High Pulls - 5x5 @ 135lbs

Cable Push Downs - 8x8 @ 120lba

Thick Orange Band Dips- 8x8 

*Superset

AVG HR - 128

Gironda 8x8 - Back/Triceps...

Purple Band Rows - 8x8

Hammer Strengrh Rows - 8x8 @ 50lbs

*Superset

DB Extension - 4x8 @ 60lbs

Smith CG Floor Press - 4x8 @ 185kbs

*Superset

Green Band Close Push Ups - 4x8

AVG HR - 125

Cash Out: 

Dynamic Front Lever Pulls - 2x3

Advanced L-Sit - 2 attempts (22 & 15 seconds)  

*Planet Fitness - Watertown 

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups- 8x5

LwverEdge Rows - 8x8 @ 90lbs

*Superset

Orange Band Close Grip Push Ups- 8x8 

Green Band Push Downs - 8x8 

*Superset

AVG HR - 125

Gironda 8x8 - Back/Triceps...

Underhand Wide Sternum Pull Ups- 4x4

Thick Blue Band Horizontal Row - 8x8 @ 

*Superset

Blue Band Bent Over Rows - 3x8

Machine Close Grip BP - 4x8 - 150kbs

V-bar Push Downs - 4x8 - 120kbs

*Superset

Blue Band Push Downs - 3x8

AVG HR - 126

Cash Out: 

Dynamic Front Lever Pulls - 3x3

Orange Band Extensions - 6x8

Gironda 8x8 - Back/Triceps...

Hang Power Snatch - 8x8 @ 75lbs 

Blue Banded Row - 8x8

*Superset

Lying Triceps Extensions - 4x8 @ 53lbs

One KB Close Grip Press - 4x8 @ 95lbs

*Superset

Renegade Rows - 2x8 @ 70lbs

Cash Out:

Band Strait Arm Pulldown - 3x8

Band Triceps Pushdown - 3x8

*The renegade row targets nearly every muscle in the body, however places a higher emphasis on the back, arms and core. While using kettlebells, the increased stability and balance needed results in greater demands on the body. Below is a complete listing of the muscles used during the renegade row with kettlebells.

• Lats (back)
• Wrists
• Biceps
• Rhomboids
• Abdominals
• Obliques
• Glutes
• Erectors

AVG HR - 135BPM

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups- 8x6

High Pull - 8x8 @ 75lbs

*Superset

Orange Band Close Grip Push Ups- 8x8 

Green Band Push Downs - 8x8 

*Superset

AVG HR - 123

Cash Out: 

Dynamic Front Lever Pulls - 3x3

Gironda 8x8 - Back/Triceps...

Around-the-World Pull Ups - 4x8 

Horizontal Rows - 4x8 @ 90lbs

TRX Inverted Row - 4x8 

Two-handed cable Row - 4x8 @ 50lbs

Banded Dips - 8x8 (Thin Green)

DB Extensions - 8x8 @ 55lbs

*Superset

AVG HR - 128

Cash Out: 

Dynamic Front Lever Pulls - 5x3

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups - 8x5*

LeverEdge Rows - 8x8 @ 95lbs*

Rope Triceps Extension - 8x8 @ 110lbs

Close Grip LeverEdge Press - 200lbs

*Superset

AVG HR - 120 

Cash Out: 

Dynamic Front Lever Pulls - 3x3

Income Hex Press - 3x8 @ 40lbs

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups - 8x4

Underhand Rows - 8x8 @ 95lbs

Rope Triceps Extension - 8x8 @ 100lbs

Close  Grip Floor Press - 95lbs

*Superset

AVG HR - 134

Cash Out: 

Dynamic Front Lever Pulls - 4x3

One-arm Reverse Cable Pushdown. - 4x8

@ 40lbs

Hex Press - 3x8 @ 35lbs oh

Gironda 8x8 - Back/Triceps...

Sternum Pull Ups - 8x4

Underhand Rows - 8x8 @ 95lbs

Rope Triceps Extension - 8x8 @ 100lbs

LeverEdge Close Bench - 180lbs

*Superset

Cash Out: 

Dynamic Front Lever Pulls - 8x3

One-arm Reverse Cable Pushdown. - 3x8 @ 30lbs

Gironda 8x8 - Back/Triceps...

Wide Grip Pulldowns - 8x8 @ 120lbs

Football Bar Rows - 8x8 @ 88lbs

Rope Triceps Extension - 8x8 @ 80lbs

LeverEdge Close Bench - 180lbs

*Superset

Cash Out: 

1/2 Rep LeverEdge Reverse BP - 3x8 @ 180lbs

"Bird Pull Ups”: BTN L-Sit Pull Up - 1x8 then, 

Standard L-Sit Pull Ups - 2x8

“The Bird pull up is an L-sit behind the neck pull up and one of the hardest pull up variations for both strength and mobility.

The demands for the shoulder girdle strength and mobility are high: the legs create counter balance which almost forces your body to stay upright. This places your muscles in a difficult position to pull. 

Then, when you pull it behind the neck, it not only requires a high level of flexibility, but your arms will fly completely to the sides, which forces you to pull with shoulder adduction alone. 

This will heavily train the teres major muscle in addition to lats and other back muscularity”. - Vahva Fitness

Gironda 8x8 - Back/Triceps...

V-handle Pulldowns - 8x8 @ 130lbs

Strait Arm Pulldown -  8x8 @ 120lbs

Bird Pull Ups - 3x5

“The Bird pull up is an L-sit behind the neck pull up and one of the hardest pull up variations for both strength and mobility.

The demands for the shoulder girdle strength and mobility are high: the legs create counter balance which almost forces your body to stay upright. This places your muscles in a difficult position to pull. 

Then, when you pull it behind the neck, it not only requires a high level of flexibility, but your arms will fly completely to the sides, which forces you to pull with shoulder adduction alone. 

This will heavily train the teres major muscle in addition to lats and other back muscularity”. - Vahva Fitness

Rope Triceps Extension - 8x8 @ 100lbs

LeverEdge Close Bench - 190lbs

*Superset

Cash Out: 

1/2 Rep LeverEdge Reverse BP - 3x5 @ 230lbs

Tucked Elbows Pike HSPUs - 3x5

Gironda 8x8 - Back/Triceps...

AM:

Seal Rows - 53lbs

Front Lever Pulls - 8x4

*Superset

Front Lever Hold - 19 seconds

1/2 Rep Reverse BP - 115lbs

KB Triceps Extensions - 53lsb

*Superset: 

Cash Out:

Headbanger Pull Ups - 2x8

PM: Wide Grip C2B Pull Ups - 2x5

Gironda 8x8 - Back/Triceps...

AM:

Football Bar Seal Rows - 8x8 - 78lbs*

Gorilla Rows - 8x8 @ 53lbs*

*Superset

Kettlebell Triceps Extension - 4x8 @ 35lbs*

(4 reps - 10 second isometric hold - 4 reps)

Front Lever - 4 x 5 seconds*

Cash Out:

Close Grip Football Bar BP - 3x5 @ 128lbs

One-Arm Gorilla Row -3x5 @ 97lbs

Hand Switch Pull Ups - 2x4 

PM:

Banded Gironda Rows - 8x8

Banded Triceps Pushdowns - 8x8

Banded Strait Arm Pushdown - 8x8 

Banded Triceps Extension - 8x8  

Gironda 8x8 - Back/Triceps...

TRX Rows - 8x8

TRX Strait Arm Pulldowns - 8x8

* Superset

Roof Dynamic Front Lever - 5x5

Gironda 8x8 - Back/Triceps...

TRX Rows - 8x8

TRX Extensions - 8x8

* Superset

Kettlebell Lying Extensions - 4x8 @ 35lbs

Kettlebell Rows - 4x8 @ 35lbs

*Superset

Cash Out: Roof Dynamic Front Lever ——————————————————————————————————

“By doing the front lever, your entire torso functions collectively, rather than twisting and collapsing under pressure. You also build exceptional strength in the back muscles, such as the lats, rhomboids, and spinal erectors. The abs benefit from this too! In fact, it’s one of the most effective ab workouts. 

It’s one of the top bodyweight exercises for a good reason! It’s the ultimate display of straight-arm pulling prowess, challenging your body to such an extreme skill!

Holding your entire body face up, straight, and outstretched gives you all the strength you need for your lats, arms, delts, chest and abs". - Bodyweight Training Arena 

——————————————————————————————————

Gironda 8x8 - Back/Triceps...

One-arm Cable Row - 100lbs 

Strait Arm Pulldown - 100lbs

Dynamic Front Lever - 3x5

Smith Machine Half-Presses - 95lbs

Plate Triceps Extension - 3x8 @ 25lbs

Cash Out: 

Tucked Elbows HSPUs - 1x5

100lb Pull Up - 2 reps 

Garage:

Pay Board Ascents & Wide Grip Dips