Arms - 8x8….

Banded Curls - Blue

Standing Band Triceps Extensions - Blue

Kettlebell Curl/Triceps Extension Combo - 3x5/5 @ 35lbs

Cash Out:  Sternum Chin Ups - 5x5

Gironda Sternum Chin-up

1. Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
3. Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.

*The beginning of the movement is more like a classical chin.

*The midrange resembles a pullover motion.

*The end position duplicates the finishing motion of a rowing movement.

This is an advanced exercise to say the least!

- T Nation

AVG HR - 120 BPM

MAX HR - 157 BPM

Chest/Back…

Incline DB Press - 5x8 @ 65lbs

Incline DB Row - 5x8 45lbs

Incline Smith Machine BP - 5x8 @ 135lbs 

Then,  3x5 @ 185lbs

Reverse Smith Machine Row - 5x8 @ 135lbs

Then, 3x5 @ 185lbs

Cash Out: Gironda Sternum Chin-up - 4x5[

1. Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
3. Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.

If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variaztions first before trying it. - T Nation

AVG HR - 122 BPM

MAX HR - 143 BPM

@ Fairmont Princess Scottsdale

EDT - Shoulders & Traps..

PR One - 15 Minutes

LeverEdge Shoulder Press - 70lbs - 60 reps 

Neutral-Grip Sternum Chin-Ups - 60 reps 

Neutral-Grip Sternum Chin-Up

If you've never performed this version of a chin-up, you're missing out. Give it a shot. Not only does it hit your lats and rear delts harder than a traditional chin-up, it also blasts your core.

AVG HR - 126 BPM

AX HR - 151 BPM

Rest 3 Minutes

PR Two - 5 Minutes

Lying Reverse Seal Swings - 25lbs

Seated Snatches -  25lbs

AVG HR - 132 BPM

AX HR - 151 BPM

Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

“The barbell snatch is complex, and something that's difficult to master even with a coach. Simplifying this movement by eliminating the involvement of the ankle, knee, and hip joint by using dumbbells and taking a seat is great for lifters looking for some size and conditioning.

To say this focuses on just the front, mid, or rear delts would be selling it short because it tackles all three, depending on the phase of the lift. “ - T Nation 

Cash Out: 

Lateral Plate Raise - 4x8 @ 25lbs

Overhead Plate Raise - 4x8 @ 25lbs

*Superset

Gironda 8x8 - Arms....

Sternum  Grip Chin - 8x8 (10lbs) 

Football Ba Close Grip Bench - 108lbs (37lb Elite Bar( then, 3x3 @ 157lbs

*Superset

Rope Pushdowns - 120lbs 

Rope Hammer  Curls - 120lbs

*Superset

  

Cash Out:

Elavtab Blue Band Curls - 3x15

AVG HR - 127 BPM

MAX HR - 156 BPM

Gironda 8x8 - Back/Biceps...

Gironda Sternum Pull-Ups - 

8-8-6-6-4-4-4-4

Seated DB Curls - 8x8 @ 35lbs*

*Superset

Barbell High Pull - 4x8 @ 65lbs*

Barbell Curls - 4x8  @ 65lbs*

Cash Out: Dynamic Front Lever 

AVG HR - 125

MAX HR - 183

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

Strict Pull Up - 35-50-65/50-65-75

Then 100x1

Vertical Guillotine Press - 180-195-210/195-210-225

Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs

Gironda Sternum Chin Ups - 2x7-5-3

Cash Out:

Tuck Planche Push Ups

Front Lever Pull Ups

Gironda 8x8 - Back/Triceps...

Gironda Sternum Chin Ups - 8-8-8-8-8-

V-Handle Pulldowns - 130lbs then, 2x5@180

PJR Pullover - 65lbs

LeverEdge Close BP - 180lbs*

*Superset

Cash Out: 

Lat Pullover - 3x8 @ 65lbs  

Max Dips @ 90lbs - got FOURTEEN! Would have been a PR of 1 rep but more than a few rows were too shallow. Next time! Did it at the end. I was smoked. 

Gironda Sternum Chin-up

1. Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
3. Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.

If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variations first before trying it. -T Nation

Gironda 8x8 - Back/Triceps...

Gironde Sternum Chin Ups - 8-8-8-8-6-5-5-5 

V-Handle Pulldowns - 105lbs (2 second pause at bottom)

PJR Pullover - 50lbs 

Dips - 35lbs -  then, Max Reps

@ BW (152.5) x 2! 

*Superset

Cash Out: Lat Pullover - 3x8 @ 50lbs 

Gironda Sternum Chin-up

1. Right as you begin the pull, tip your head back and try to look behind you as if you were attempting to do a back flip.
2. Continue looking back as you pull while keeping your chest elevated and your lower body still.
3. Depending on the length of your arms, you should make contact with the bar anywhere between your lower chest and mid-abdomen.

If done correctly, the contraction you get in your upper back will be unparalleled and your lats will be on fire after just a few reps. This is an extremely advanced exercise, so make sure you've mastered other easier variations first before trying it. -T Nation