Chest/Back: 10-8-6-15...

Gironda Dips 

Pull Downs  -  150-170-190-130

then, 205x3 & 250x1 (negative @ 15 second/s)

Banded Decline Push Ups - 10-8-6-15 (Orange)

Dynamic Front Lever - 5x3

Gironda Dips:

“You must use a parallel bar that is 33" wide, if it is not you will not receive the benefit from this movement. Anything wider or narrower will not work the pecs as desired. The most important execution of the movement is in the elbows: They must be wide and straight out from the shoulders. The head has to be in a down position with the chin resting on the upper chest and the back should be rounded forward.

Cross your feet and make certain they are slightly in front of your face, not back. Dip down as far as possible and return as high as you can. Never change this position as it isolates the pectoral muscles and limits the involvement of the triceps. Performing the movement with the elbows in will emphasize more triceps than pecs.

Very few bodybuilders perform this movement as described. It is perhaps one of the best movements for building and shaping the pecs there is. But, it must be performed correctly in order to obtain the results it is capable of providing. Do not rush the movement, which seems to be a natural tendency. Take your time and get a full stretch at the bottom and contact the pecs forcefully at the top of the movement. Do not begin the movement with the triceps, concentrate on the pecs and allow them to begin the upward motion”. - Elite Lifts 

7-5-3 Wave - Back & Chest...

Gironda Sternum Pull Ups

*Superset with Dynamic Front Lever 

LeverEdge Guillotine Press - 210-230-250/230-250-270

Gironda Dips - 7-8 x2 @ 15lbs then, DB Bench 100x5

DB Row - 105-110-115/110-115-120

Cash Out: 

High TRX Pseudo Planche Push Up - 3x8

Wall Walk Push Ups

Front Lever Pull

7-5-3 Wave - Back & Chest...

Close Grip Pull Down - 

140-150-160/150-160-170

*Superset with Dynamic Front Lever 

Vertical Guillotine Press - 

185-200-215/200-215-230 (5lb)

*Superset with Low to high Fly - 5 reps @ 40lbs

TRX Inverted Row - 7-5-3 x2 

Gironda Dips - 7-5-3 x2 

GIRONDA DIP BREAKDOWN

No matter what bench or bar you actually perform the dips on, form is the real key.

1. Once you get up on the bars with your arms fully extended, look down and touch your chin to your chest.
2. Round your back slightly. While keeping your feet together, bring them out in front of you so you're staring at your toes.
3. Descend "as low as you can to a full stretch," in Vince's words. Maintain strict control with no bouncing.
4. Keep the elbows flared out wide in order to decrease the involvement of the triceps and emphasize the chest.

“You must use a parallel bar that is 33" wide, if it is not you will not receive the intended benefit from this movement. Anything wider or narrower will not work the pecs as desired. The most important execution of the movement is in the elbows: They must be wide and straight out from the shoulders. The head has to be in a down position with the chin resting on the upper chest and the back should be rounded forward. Cross your feet and make certain they are slightly in front of your face, not back. Dip down as far as possible and return as high as you can. Never change this position as it isolates the pectoral muscles and limits the involvement of the triceps. Performing the movement with the elbows in will emphasize more triceps than pecs. Very few bodybuilders perform this movement as described. It is perhaps one of the best movements for building and shaping the pecs there is. But, it must be performed correctly in order to obtain the results it is capable of providing. Do not rush the movement, which seems to be a natural tendency. Take your time and get a full stretch at the bottom and contact the pecs forcefully at the top of the movement. Do not begin the movement with the triceps, concentrate on the pecs and allow them to begin the upward motion”. - Elite Lifts

Gironda 8x8 - Chest/Biceps...

Incline Dumbbell Press - 60lbs

Low-to-High Cable Flyes - 50lbs

Gironda Dips - 4x8 

Zottman Curls - 4x8 @ 25lbs

Fat Bar Spider Curls - 4x8 @ 15lbs

Fat Bar Headbanger Chin Ups - 3x15

*Superset

GIRONDA DIP BREAKDOWN

No matter what bench or bar you actually perform the dips on, form is the real key.

1. Once you get up on the bars with your arms fully extended, look down and touch your chin to your chest.
2. Round your back slightly. While keeping your feet together, bring them out in front of you so you're staring at your toes.
3. Descend "as low as you can to a full stretch," in Vince's words. Maintain strict control with no bouncing.
4. Keep the elbows flared out wide in order to decrease the involvement of the triceps and emphasize the chest.

Gironda 8x8 - Chest/Biceps...

Gironda Dips*

Decline Neutral Push Up - 32lb chains* 

Hanging Ring Flyes - 3x8 - 32lb chains 

Rope Hammer Curls - 140lbs* then, 90x8, 40x8

Close Chin Ups - 4x4 - 64lb chains* then 10 second negative

 *Superset

Cash Out: Barbell Curls - 45lb bar - 25 reps then DB curls: 20x5, 25x4, 30x3, 35x2, 40x1

Gironda 8x8 - Chest/Back...

Gironda Dips

LeverEdge Bench Press - 250lbs

Low-to-High Cable - 40lbs

Rope Hammer Curls - 100lbs*

Zottman Curls - 25lbs

*Superset

Finished my Chest/Arm workout with 3x5 of “cheat curls” @ 55lbs

Cheat Curl with Slow Eccentric

Cheat curls are one of the best ways to build biceps size and strength. The key is to not try to drum up business for struggling chiropractors everywhere by grossly hyperextending your low back at the end range of motion. 

Start the movement by flexing at the hips and using your glutes and hamstrings to get the movement started. Be sure to hold the contraction for a one count at the top and lower slowly, emphasizing the biceps by controlling the weight on the way down.

This eccentric stress will cause a lot of muscle growth since you'll be able to use considerably more weight than normal, thanks to the explosive hip extension used to get the movement started”. - T Nation #DumbbellCurls #CheatCurls #kettlebellrob

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

Gironda 8x8 - Chest/Biceps...

Gironda Dips

Incline Dumbbell Press - 35lbs

Low-to- High Fly - 40lbs

Cable Drag Curls - 30lbs

Zottman Curls - 12lbs

*Rested 15-30 seconds in between sets between Zottman Curls