11-12-2005, 07:13 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Vince Gironda's 8x8 Training Routine
i have recently started Vince Gironda's 8x8 Training Routine. I know this routine has a LOT of controversial aspects - but i am determined to complete it... i have modified it a lttle bit though;) anyways; here it is:
Day 1: Chest, Biceps & Forearms
Parallel Bar Dips
Decline Flyes / Cable Cross Overs
Flat Bench Press
Incline DB Press
BB Curl
Preacher Curl (partial)
Incline DB Curl
Zottman Curl
BB Wrist Curl
Day 2: Shoulders & Triceps
DB / Cable Side Raises
DB Front Raises
Front to Back BB Shoulder Clean and Press
Bend Over DB Side Raises
Pull Down / Single Arm French Press
Lying Tricep Cross Extension
2 / 1 Dumbbell Tricep Kickback
Day 3: Legs
Squats
Sumo Squats
Leg Extension
Leg Curls
Lunges
Standing Calf Raise 8 X 20
Seated Calf Raise 8 X 20
Day 4: Back & Abs
Lat Pull Down
BB Rows
T – Bar Rows
Shrugs / Upright Rows
Decline Crunches 8 X 20
DB Side Bends 8 X 20
Leg Raises 8 X 20
The Rules (In Short )
Do 8 Sets of 8 Reps for all exercises. Do not keep the weight down. If you are using DBs, hold them even after your set. If you are using BBs, rack them, but keep your hands on them. Rest is only 20 seconds. Complete the workout within 45 minutes – latest 60.
Well, thats all folks... i know this will start a few debates - but i am going through it. i just put it up so that this routine is there on this site... in case sum1 wants to take up this challenge: 72 sets in 45 minutes?! wow... that workout (yesterday) was a HUGE killer !!!
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