Gironda 8x8- Chest/Biceps...

Smith Incline Bench - 135lbs

DB Low-to-High Fly - 8x8 @ 25lbs

Cable Curls - 8x8 @ 50lbs

Cable Drag Curls: 8x8 @ 30lbs

TRX Bodyweight Curls - 8x8

*Planet Fitness Clifton Park

Gironda 8x8- Chest/Biceps...

Reverse LeverEdge Bench Press - 190lbs

Incline Bench - 115lbs 

Low-to-High Fly - 5x5 @ 50lbs

Wide Cable Curls - 4x8 @ 110lbs

Headbanger Pull Ups - 4x8

Axle Bar Curls: 5x5 @ 85lbs

AVG HR - 133

Garage: Kettlebell Curls - 8x8 @ 35lbs

Gironda 8x8- Chest/Biceps...

Incline DB Bench Press - 45lbs

Green Band Push Ups*

Low-to-High Fly - 20-25-30-35-42.5x5

Cable Curls - 8x8 @ 50lbs*

Hammer DB Curls - 8x8 @ 25lbs*

Zottman Curls - 5x5 @  20lbs

AVG HR - 135

Cash Out: 

BW Hammer Row - 3x8

Assisted One-Arm Chin Up - 5-5-3-3-3

*Planet Fitness - Watertown 

Gironda 8x8- Chest/Biceps...

Machine Reverse Grip Press - 105lbs

Decline Red Band Push Ups*

Low-to-High Fly - 5x5 @ 50lbs

Wide Cable Curls - 8x8 @ 80lbs*

EZ Bar Drag Curl - 8x8 @ 40lbs*

Zottman Curls - 5x5 @  20lbs

AVG HR - 128BPM

Cash Out: 

Cable Curls - 5x8 @ 80lbs with eccentric hold

Gironda 8x8- Chest/Biceps...

Orange Band Machine Guillotine Press - 120kbs

Orange Band Incline Press 

Chain Push Ups - 2x8 @ 32lbs

Headbanger Chin Ups - 4x8*

Banded KB Curls - 4x8 @ 26lbs

Orange Band Zottman Curls - 5x5 

AVG HR - 132BPM

Cash Out: Isometric Static Flex

Gironda 8x8- Chest/Biceps...

Guillotine Press - 8x8 @ 135lbs then, 2x3

@ 185lbs* 

Blue Band Fly- 8x8* 

*Superset

“A guillotine press is simply a bench press where you take a wider-than-shoulder-width grip and lower the bar to your neck. And, if you look briefly at the anatomy involved, you can see that it stimulates the chest muscles better than practically any chest movement.

When you lower the bar to your neck with your elbows flared, it stimulates the pectoral fibers along their lines of axis. You get supreme activation of all the fibers in the upper, middle, and lower portions of the chest muscles. Furthermore, you get less involvement/activation of the anterior delts, which are normally way too involved in the bench press”. - T Nation

KB Hammer Curls - 4x8 - 35lbs*

Shield Pull Ups - 4x8

*Superset

* Shield pull up is a special variation of the pull up where you pull your elbows in.  Shield pull up isn't the same as the close-grip chin up. In the shield pull up your arms travel in the front of your body, whereas in the close-grip chin up your arms go to the sides past the body. Keeping your elbows together will fry your chest muscles which isn't  common with pull ups or any pulling exercise.

Your chest muscles like the pectoralis major will get stronger and bigger, but the best benefits will happen to your arms. Your arms stay in a nice line during the repetition, which means you will hit more the brachialis muscle of the arms. Brachialis is the muscle on the side of the arm beneath the biceps. Your biceps are also heavily worked”. - Vavha Fitness

Cash Out: Iso Curls

Gironda 8x8- Chest/Biceps...

Machine Guillotine Press - 165lbs

Orange Band Push Ups*

Low-to-High Fly - 5x5 @ 50lbs

Headbanger Chin Ups - 8x8*

EZ Bar Drag Curl - 8x8 @ 40lbs*

Zottman Curls - 5x5 @  20lbs

AVG HR - 131BPM

Cash Out: Slow Rung Muscle Ups - 6

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 230lbs

Green Band Push Ups*

Green Band Push Ups - 3x8 @ 32lb chains 

Headbanger Chin Ups - 8x8*

EZ Bar Drag Curl - 8x8 @ 40lbs*

*Superset

Cash Out:

Low-to-High Fly - 5x5 @ 50lbs

Zottman Curls - 5x5 @  20lbs

AVG HR - 130BPM

Gironda 8x8- Chest/Biceps...

Ring Push Up - 8x8 @ 20lb Vest

Ring Fly - 8x8 @ 20lb Vest 

*Superset

Chin Ups - 8x4 @ 20lb Vest

Pelican Curls - 8x4 @ 20lb Vest

Iso Curls/ Prayer Pose

Kettlebell Reverse Curls - 4x8 @ 53lbs

Kettlebell Fly - 4x8 @ 35lbs

*Superset

Cash Out: Bent-arm Planche x4 

“The bent-arm planche requires you to balance on just your hands so your chest hovers a few inches above the ground. "Since your feet aren't involved, your pecs, back, arms, and abs have to support your body weight," says Josh Halbert, Director of Education at Kinetic Systems Strength and Conditioning in Columbia, Maryland, “It takes extreme strength and muscle control”. - Men’s Heath

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

Gironda 8x8- Chest/Biceps...

AM:

Guillotine Press - 8x8 @ 135lbs then, 2x5 @ 185lbs* 

Kettlebell Fly - 8x8 @ 35lbs, then 2x5*

“A guillotine press is simply a bench press where you take a wider-than-shoulder-width grip and lower the bar to your neck. And, if you look briefly at the anatomy involved, you can see that it stimulates the chest muscles better than practically any chest movement.

When you lower the bar to your neck with your elbows flared, it stimulates the pectoral fibers along their lines of axis. You get supreme activation of all the fibers in the upper, middle, and lower portions of the chest muscles. Furthermore, you get less involvement/activation of the anterior delts, which are normally way too involved in the bench press”. - T Nation

KB Hammer Curls - 4x8 - 35lbs*

Reverse-Grip Bent Over Row - 4x8 @ 155lbs*

*Superset

Iso Curls/ Prayer Pose

Cash Out:

Shield Pull Ups - 2x8

* Shield pull up is a special variation of the pull up where you pull your elbows in.  Shield pull up isn't the same as the close-grip chin up. In the shield pull up your arms travel in the front of your body, whereas in the close-grip chin up your arms go to the sides past the body. Keeping your elbows together will fry your chest muscles which isn't  common with pull ups or any pulling exercise.

Your chest muscles like the pectoralis major will get stronger and bigger, but the best benefits will happen to your arms. Your arms stay in a nice line during the repetition, which means you will hit more the brachialis muscle of the arms. Brachialis is the muscle on the side of the arm beneath the biceps. Your biceps are also heavily worked”. - Vavha Fitness

PM:

Foot Elevated Pseudo Planche Push Ups - 8x8

Drag Curl - 8x8 @ 45lbs

Gironda 8x8- Chest/Biceps...

Upright Machine Reverse Bench Press - 120lbs then, 3x3 @ 180lbs & 210lbs

Hanging Ring Flyes

Bear Push Uos - 4x8

Rope Hammer Curls - 4x8 - 60lbs*

Zottman Curls - 4x8 - 20lbs*

Smith Machine Reverse-Grip Bent Over Row - 8x8 @ 155lbs+

Pseudo Planche Push Ups - 8x5*

*Superset

Iso Curls/ Prayer Pose

Gironda 8x8- Chest/Biceps...

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 

Gironda 8x8- Chest/Biceps...

Pseudo Modified Planche Push Ups*

LeverEdge Bench Press - 235lbs*

Low-to-High Cable Flyes - 6x8 @ 50lbs

Under-the-Bar Headbanger L-SIt Chin Ups - 8x8*

Zottman Curls - 8x8 @ 20lbs*

*Superset

Cash Out: Planche Practice 

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 235lbs

Pseudo Modified Planche Push Ups 

Low-to-High Cable Flyes - 4z8 @ 50lbs

Headbanger Chin Ups - 8x8*

Zottman Curls - 4x8 @ 20lbs*

EZ Bar Drag Curl - 8x8 @ 40lbs 

*Superset

Cash Out:

Iron Cross Practice 

Ring Front Lever Practice (MUCH more difficult than bar!)

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 235lbs*

Ring Modified Planche Push Ups*

Low-to-High Cable Flyes - 3x15 @ 45lbs

Tuck Lever Chin Ups - 4x8*

Zottman Curls - 4x8 @ 30lbs*

Cash Out: EZ Bar Drag Curl - 4x8 @ 40lbs 

*Superset

Ring Modified Planche Push Up:

As you’re lowering into the push-up, start turning your hands so that your palms end up facing your face slightly before hitting rock bottom, then maintain hand position until you’ve gone all the way down. Reverse the motion when coming back up into starting position.

Gironda 8x8- Chest/Biceps...

Gironda Hanging Ring Flyes - 8x8

Low-to-High Cable Flyes - 8x8 - 40lbs

EZ Barbell Drag Curls 65lbs - 4x8*

Zottman Curls - 30lbs - 4x8*

Cash Out: 

LeverEdge Bench Press - 3x8 - 270lbs

Crush Curl - 3x8 @ 53lbs

*Superset 

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 230lbs

Gironda Hanging Ring Flyes

Gironda Dip - 4x8

EZ Barbell Drag Curls 60lbs*

Zottman Curls - 25lbs*

Two-handed KB Curl - 4x8 @ 70lbs then, Double KB Curls - 2x5 @ 44lb

Cash Out: Crush Curl - 1x15 @ 53lbs

*Superset

Gironda 8x8- Chest/Biceps...

LeverEdge Bench Press - 240lbs

Dumbbell Floor Press - 75lbs

Gironda Hanging Ring Flyes - 4x8 

Strait Barbell Drag Curls - 4x8 @ 50lbs*

Rope Hammer Curls - 4x8 @ 100lbs*

*Superset

Cash Out: Zottman Curls - 3x15 @ 15lbs

Gironda 8x8- Chest/Biceps...

Gironda Hanging Ring Flyes - 20lb vest*

Gironda Dip - 20lb vest*

Es Barbell Drag Curls 60lbs*

Zottman Curls - 20lbs*

Cash Out: One DB Hammer Curl - 4x8 @ 70lbs

*Superset