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 4x8- Chest/Biceps....

Kettlebell Press - 4x8 @ 53lbs*

Bear Push Ups - 4x8*

Sternum Chin Ups - 2x6/Around the World Pull Ups - 2x6*

Kettlebell Hammer Curls - 4x8 @ 35lbs*

Iso Curls/ Prayer Pose

Kettlebell Reverse Curls - 4x8 @ 35lbs

Kettlebell Fly - 4x8 @ 35lbs

Cash Out: 

Empty Barbell Curls - 25 reps 

Chest & Back - 4x16

Football Bar Bench - 4x16 (Elite 38lb bar) *2 inch deficit* 

Kneeling High-to-Low Cable Fly  - 4x16 @ 50lbs*

Bear Push Ups- 4x8 (15 sec rest)

Incline DB Fly  - 2x16 @ 30lbs

Strait Arm Pulldown - 4x16 @ 50lbs

Close Grip Row - 2x16 @ 130lbs

Wide Grip Pulldown- 2x16 @ 110lbs

Cash Out: 

Dynamic Front Lever - 3x5*

*Supine DB Hollow Press - 3x5 @ 5lbs*

*Superset

Pseudo Planche Push Up - 3x5 (fingers to side)

Chest & Back - 4x16

LeverEdge  Press - 180lbs

High/Low Cable Fly  - 4x16 @ 40lbs

Bear Push Ups- 2x16/CG Bear - 4x8

TRX Push Ups - 2x16

Face Pull - 4x16 @ 40/50/60/70

Close Grip Row - 2x16 @ 110lbs

Wide Grip Pulldown- 2x16 @ 100lbs

Cash Out: 

Offset Push Ups - 3x5*

Dynamic Front Lever - 3x5*

*Superset

Chest & Back - 4x16...

Incline LeverEdge Press - 115lbs

TRX Flyes - 4x16

“Bear Push Ups” - 8x8

*”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

Face Pull - 4x16 @ 30lbs

Close Grip Row - 4x16 @ 100lbs

One-arm High Pulley Rows - 4x16 @ 40lbs*

*”There is no better lat spreader than this - the one arm pulley row! You can keep your hip and pelvis back will you let the arm go up and away from your hips… Placing an amazing tension on the lats”. - @ athleanx 

Dynamic Front Lever - 3x6

Cash Out: five assisted one-arm pull

ups!