Originally Posted by Ultimate

For Natural Bodybuilders.

He was also 100% against drugs for a variety of reasons and felt training each muscle group only once a week only worked for 'juiced' athletes. Anyway this article is the first of a series. In this one I will describe Vince's beginners program to transform your body in the shortest amount of time. Various movie stars trained under Vince for roles and most used this routine including Denzel Washington, James Garner and David Carradine. Like most of his theories by today's standards it is controversial.

Vince Girondas RAW Beginners Program

Decline Pulley hugs- 12 reps
-This is a decline cable flyes. Because most beginners are weak Vince felt this was the only exercise to successfully hit the lower pec line and improve the overall chest appearance.
Seated cable row- 12 reps
Lateral raises- 10 reps
Triceps Pushdowns- 10 reps
Barbell body drag curls- 10 reps
-Just like a barbell curl however keep the bar in contact with your body and drag it up to your neck to remove front delt recruitment.
Seated wrist curls- 12 reps
Leg extensions- 12 reps
Leg curls- 12 reps
Standing calf raises- 20 reps

Now the really crazy part-

How often: 6 days a week.

This is a month long program to get the athlete in the best shape in the shortest time here it is:

Week 1: One set of each exercise, 6 days a week.
Week 2: Two sets per exercise, 6 days a week.
Week 3: Three sets, six days.
Week 4: Three sets, six days.