Gironda 8x8 - Chest/Biceps...

Reverse Machine B. Press - 8x8 @ 135lbs

Low-to-High Flys - 8x8 @ 60lbs

Gironda Dips - 3x10

Step Forward DBL Cable Curls - 4x8 @ 70lbs

Two-Handed KB Curl: 4x8 @ 53lbs

Log Curls - 3x10 @ 72llbs

Cash Out:  Bent-arm Planche

Gironda 8x8 - Chest/Biceps...

Reverse LeverEdge Bench Press - 180lbs

Green Band Push Ups*

Low-to-High Fly - 5x5

@ 50lbs

Double Cable Curls - 8x8 @ 50lbs*

Hammer DB Curls - 8x8 @ 25lbs*

AVG HR - 125

Cash Out: 

Stone Curls:

3x8 @ 95lbs

Thanks 1x8 @ 115lbs

Gironda 8x8 - Chest/Biceps...

Kettlebell Incline Fly - 35lbs*

Bear Push Ups* 

*Superset

Wide GripCable Curl - 80lbs*

KB Hammer Curls - 35lbs*

*Superset

AVG HR: 137 BPM

Cash Out: 

Banded Curls - 3x15

Band Pull Apart - 3x15

*Thick Orange 

Tried to keep rest @ 15-30 seconds 

Gironda 8x8 - Chest/Biceps...

Kettlebell Incline Fly - 26lbs*

Reverse Grip Incline Bench Press - 95lbs*

*Superset

Rope Hammer Curl - 80lbs*

Double KB Curls - 26lbs*

*Superset

26:45

AVG HR: 135 BPM

Cash Out: 

Banded Curls - 3x15

Low-to-High Fly - 3x15 @ 30lbs

Tried to keep rest @ 15-30 seconds 

Gironda 8x8 - Chest/Biceps...

Kettlebell Incline Fly - 35lbs*

Reverse Grip Incline Bench Press - 115lbs*

*Superset

Rope Hammer Curl - 80lbs*

Double KB Curls - 35lbs*

*Superset

32:48

AVG HR: 130 BPM

Cash Out: 

Svend Press - 3x8 @ -0lbs

Pelican Curls - 3x5

Tried to keep rest @ 15-30 seconds 

Gironda 8x8 - Chest/Biceps...

Kettlebell Incline Fly - 26lbs*

Machine Guillotine Bench - 135lbs*

*Superset

Rope Hammer Curl - 80lbs*

Double KB Curls - 26lbs*

*Superset

28:01

AVG HR: 131 BPM

Cash Out: 

Hanging Ring Fly - 3x8 

Pelican Curls - 3x8

KB Static Hold @ 44lbs

Tried to keep rest @ 15-30 seconds 

Gironda 8x8 - Chest/Biceps...

Reverse LeverEdge Bench Press - 180lbs*

Incline DB Press - 60lbs*

*Superset

Incline KB Fly - 3x8 @ 44lbs*

Standing High Cable Curl - 50lbs*

Standing KB Curls - 26lbs*

*Superset

Cash Out: 

Pelican Curls - 3x8

Bear Push Ups - 3x8

Bear Push Ups - “Plant your feet into the wall and keep the knees bent as shown. Now push-up. Without the help from the lower body you normally get during the standard version of the exercise (yes you actually do get a LOT of help from your legs and regular push-ups) you’ll find this to be a true ball buster”. - @athleanx

Gironda 8x8 - Chest/Biceps...

Reverse DB Press - 35lbs*

Incline DB Press - 55lbs*

*Superset

Incline KB Fly - 3x8 @ 35lbs

Standing High Cable Curl - 50lbs*

Seated Double KB Curls - 26lbs*

*Superset

Cash Out: 

Pelican Curls - 3x8

Smith Machine Planche Push Ups - 5x5

Gironda 8x8 - Chest/Biceps...

Football Bar Beach Press - 8x8 @ 148lbs*

KB Reverse Press - 8x8 @ 35lbs*

*Superset

Headbanger Chin Ups - 8x8*

Two-hand KB Curls - 8x8 @ 53lbs*

*Superset

Cash Out: Pegboard x 10

Gironda 8x8 - Chest/Biceps...

Cable Fly - 50lbs*

Incline DB Press - 50lbs*

*Superset

Incline KB Fly - 3x8 @ 26lbs

High Cable Curl - 40lbs*

Seated Double KB Curls - 26lbs*

*Superset

Cash Out: Pelican Curls - 10x5

Pelican curls — “These are a often quite underrated bicep exercise that will work wonders for building arm size and strength. There are two ways of approaching this exercise. The first method, and usually best if you are new to this exercise, is to use long 6-8 second eccentrics, to break that muscle fiber down and strengthen it in it’s lengthening phase. The second option is to perform the exercise with a concentric and eccentric, as you would with any other exercise. This one can be a bit awkward in terms of form if you have never done it before". - Bodyweighttribe.com

Gironda 8x8 - Chest/Biceps...

Cable Fly - 40x4/50x4

Machine Bench - 150lbs*

*Superset

Rope Hammer Curl - 100llbs x4/High Cable Curl - 40lbs x4

Seated DB Curls - 30lbs*

*Superset

Cash Out: Band Curls - Orange Band - 3x25

Gironda 8x8 - Chest/Biceps...

Kettlebell Incline Fly - 44lbs*

Machine Bench - 150lbs*

*Superset

Rope Hammer Curl - 100lbs*

Seated DB Curls - 30lbs*

*Superset

Cash Out: 

Pelican Flys 5x5

Planche attempts x3

Garage: Pegboard

Gironda 8x8 - Chest/Biceps...

Kettlebell Incline Fly - 26lbs*

Machine Guillotine Bench - 135lbs*

*Superset

Rope Hammer Curl - 100lbs*

Seated KB Curls - 26lbs*

*Superset

Cash Out: 

Thumbs Up Push Up 

“Not only do these work your chest but because of the angle of your arms you’re not really pushing through your hands like regular push ups but scooping your arms along ypur sides and working your last and back as well”.  - Jeff Cavaliere

"What you're doing here is you're trying to drive your fists with your thumbs up, and your forearms down into the ground," Cavaliere says. "They're in this 'W' position to try to get into a more externally rotated position to protect your shoulder, driving through protraction of the shoulder blades." - Men’s Heath

Gironda 8x8 - Chest/Biceps..

Kettlebell Incline Fly - 26lbs*

Machine Guillotine Bench - 135lbs*

*Superset

Rope Hammer Curl - 100lbs*

Double KB Curls - 26lbs*

*Superset

Cash Out: KB Static Hold @ 53 & 44lbs

Tried to keep rest @ 15-30 seconds 

Gironda 8x8 - Chest/Biceps...

Low-to-High Cable Fly - 40lbs*

Reverse Machine Bench - 135lbs*

*Superset

Bear PU - 3x5

Rope Hammer Curl - 100lbs*

Headbanger Chin Ups*

*Superset

Kettlebell Squat & Curl- 3x8 @ 35lbs

Tried to keep rest @ 15-30 seconds 

Gironda 8x8 - Chest/Biceps...

Incline DB Bench Press - 55lbs

Guillotine Machine Bench - 135lbs*

*Superset

Bar Planche PU - 3x8

Double Cable Curl - 8x8 - 50lbs

Headbanger Chin Ups - 8x8 (10lbs ankle weights)

*Superset

Pelican Curls - 3x8 (20lb vest)

Cash Out:

56 second chin-up - 28 up & 28 down - 20lbs vest

Gironda 8x8 - Chest/Biceps...

Incline DB Bench Press - 50lbs

Guillotine Machine Bench - 135lbs*

*Superset

T-Bar Pseudo Planche PU - 3x8

Double Cable Curl - 8x8 - 50lbs

2-Step Headbanger Chin Ups* - 4x16/Headbanger Chin Ups - 4x8

*Superset

Pelican Curls - 3x8 

Cashout: freestanding handstand practice

Gironda 8x8 - Chest/Biceps...

Low-to-High Cable Fly - 40lbs*

Guillotine Machine Bench - 135lbs*

*Superset

TRX Pseudo Planche PU - 3x8

Double Cable Curl - 8x8 - 50lbs*

2-Step Headbanger Chin Ups* - 4x16

*Superset

Pelican Curls - 3x8 

Cash Out:

Bear Push Ups - 3x8

Close Grip Pull Ups - 3x8

Front Lever Pull Up - x2

Gironda 8x8 - Chest/Biceps...

Low-to-High Cable Fly - 50lbs*

Guillotine Machine Bench - 135lbs*

*Superset

TRX Pseudo Planche PU - 3x8

Rope Hammer Curl - 100lbs*

Headbanger Chin Ups*

*Superset

Pelican Curls - 3x8 

Cash Out:

1RM Dip - 175lbs - 2.5lb LIFETIME PR! What pandemic?

Close Grip Pull Ups - 3x8

Gironda 8x8 - Chest/Biceps...

Low-to-High Cable Fly - 40lbs*

Machine Bench - 150lbs*

*Superset

TRX Pseudo Planche PU - 3x8

Rope Hammer Curl - 100lbs*

Headbanger Chin Ups*

*Superset

Pelican Curls - 3x8 

Tried to keep rest @ 15-30 seconds