Back & Biceps Compound Set...

Pelican Curls - 25x5 

Weighted Pull Ups - 25x5 @ 25lbs

*Superset

125 reps each - 250 total reps! 

Cash Out: 

Headbanger Pull Ups - 5x10

Green Band Curls - 2x25

AVG HR - 134

MAX HR - 161

Agonist Superset: Pull-Up and Curl

Jack up the metabolic and muscular damage, jack up your biceps growth. Try this superset: Pull Ups and Curls. 

An agonist superset is also known as a "compound set." This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. For instance, an agonist pairing superset of pull ups and curls. 

The pull-ups act as a primary muscle exercise (back), while the biceps curls act as an assisting muscle exercise.

Because of the metabolic and muscular damage (both good) that'll result from these supersets, you'll need longer rest periods during the workout and longer recovery periods between training sessions for the same muscle group”. - T Nation

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 (TRX) - Chest/Biceps...

TRX Push Up

TRX Fly 

*Superset

TRX Curl - 4x8 

TRX Pelican Curl - 4x8 

*Superset 

Cash Out: 

Kettlebell Push Ups - 3x8

Kettlebell Hammer Curls - 3x8 @ 35lbs

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

9-7-5 Wave - Arms...

Pelican Curls - 9-7-5x2 - 20lb Vest

Ring Dips -9-7-5x2 - 20lb Vest

*Superset

Kettlebell Skullcrusher - 53-53-70x2

KB Squat Curls - 9-7-5x2 @ 53lbs *Superset

Cash Out: 

Ring Curls - 3x8 

Ring Triceps Extensions - 3x8

Empty Barbell Curls - 2x25 @ 45lbs

PM:

Floor Close Grip Bench - 5x3 @ 155 then, 3 reps @ 225lbs 

KB Hammer Curls - 5x3 @ 70lbs

TRX & Kettlebells - Arms...

Close Grip Kettlebell Floor Press - 4x16

TRX Pelican Curls - 4x8

*Superset

TRX Curls - 4x8

TRX Extensions - 4x8

* Superset

Cash Out:

KB Hammer Curls - 2x8 

Kettlebell Skull-crushers - 2x8

*Superset

*All at 35lbs 

That suspension trainer was the best $99 I have ever spent! 

9-7-5 Wave - Arms...

Pelican Eccentric Curls - 9-7-5x2 @ BW (5 seconds)*

Decline Diamond Push Ups - 9-7-5x2 (2 seconds) 

Kettlebell Skullcrusher - 35-53-53x2

KB Hammer Curls - 53-53-70x2

Cash Out: 

Max Close Grip Bench @ 75% of Bodyweight - 115lbs - 35 reps (5

rep PR!) 

Max Reps Chin Ups @ 10lb ankle weights - 20 reps 

Static Iso Flex

PM:

Max reps of kettlebell bench press at 140lbs (70s). Got 25 reps. Goal was 30. Felt strong - until I didn’t. That got brutal quickly. I definitely went to failure. 

9-7-5 Wave - Arms...

Pelican Eccentric Curls - 9-7-5x2 @ BW (5 seconds)*

Elbow Lowers - 9-7-5x2

Elbow Lowers: great exercise that focuses on triceps and core while also warming up your elbows and wrists for more advanced calisthenics moves. Via @gymnasticbodies 

Kettlebell Skullcrusher - 35-35-53/35-53-53

KB Hammer Curls - 35-53-70x2

Cash Out: 

Max Close Grip Push Bench @ 75% of Bodyweight - 115lbs - 30 reps 

Two-hand KB Curls - 3x8 @ 53lbs

Static Iso Flex

Static 90 Degree Curl Hold - 30 seconds @ 53lbs

9-7-5 Wave - Arms...

Pelican Eccentric Curls - 9-7-5x2 @ BW (5 seconds)*

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”. - Bodyweighttribe.com

Close Grip Bench Press - 160-165-170/165-170-175*

*Superset 

PJR Pull Overs - 53-53-70/53-70-97

KB Hammer Curls - 35-53-70x2

*Superset

Cash Out: 

Max Chin Ups -  30

Max Ring Dips - 27

Two-hand KB Curls - 3x8 @ 35lbs

Static Iso Flex

Static 90 Degree Curl Hold - 57 seconds @ 35lbs

“Unlike many exercises, neither the top or bottom of the range of motion is where peak muscle loading occurs. In fact both the top and bottom of the range offer nearly zero load and won’t build biceps at all. For most people the peak loading occurs near or just above the point where the elbow is bent 90 degree”. - Precision Training

9-7-5 Wave - Arms...

AM:

Pelican Eccentric Curls - 9-7-5x2 @ BW (5 seconds)*

Close Grip Bench Press - 155-160-165/160-165-170*

*Superset 

Ring Dips - 15–25-35/25-35-45

KB Hammer Curls - 35-53-70x2 

Cash Out: Static Iso Flex

PM:

Two-hand KB Curls - 5x10 @ 35lbs then, 5x5 @ 53lbs

KB Extensions - 5x10 @ 35lbs