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This is based on Vince Gironda's 8x8 method. He described this method as "the honest workout". An intense high-volume system designed strictly for cosmetic improvements, its "honesty" stems from the humbling weight used during the actual workout. This is a 4 day split variant.
I set the rest at 20 seconds, but you can get as aggressive as 10 seconds, or dial it back to 30. Don't go much higher than 30, as you'll be defeating the whole point of the workout.
Cable Lower Chest Raise
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8x8 reps |
rest: 20s
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Barbell Neck Press
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8x8 reps |
rest: 20s
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Dumbbell Incline Bench Press
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8x8 reps |
rest: 20s
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8x8 reps |
rest: 20s
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Barbell Drag Curl
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8x8 reps |
rest: 20s
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Barbell Preacher Curl
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8x8 reps |
rest: 20s
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Dumbbell Incline Curl
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8x8 reps |
rest: 20s
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Dumbbell Zottman Curl
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8x8 reps |
rest: 20s
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Barbell Wrist Curl (Posterior)
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20x8 reps |
rest: 20s
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Dumbbell Lateral Raise
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8x8 reps |
rest: 20s
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8x8 reps |
rest: 20s
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Barbell Shoulder Press
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8x8 reps |
rest: 20s
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Dumbbell Bent-Over Raise
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8x8 reps |
rest: 20s
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Cable Kneeling Tricep Extension
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8x8 reps |
rest: 20s
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Barbell Tricep Extension (Supine)
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8x8 reps |
rest: 20s
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Dumbbell One-Arm Tricep Kickback
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8x8 reps |
rest: 20s
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Gironda Sternum Pull-Up
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8x8 reps |
rest: 20s
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Dumbbell Incline Bench Row
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8x8 reps |
rest: 20s
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Cable Seated Row
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8x8 reps |
rest: 20s
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8x8 reps |
rest: 20s
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Frog Sit-Up
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8x8 reps |
rest: 20s
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Crunch
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8x8 reps |
rest: 20s
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Dumbbell Side Bend
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8x8 reps |
rest: 20s
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Barbell Squat
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8x8 reps |
rest: 20s
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Hack Squat
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8x8 reps |
rest: 20s
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Sissy Squat
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8x8 reps |
rest: 20s
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Machine Leg Extension
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8x8 reps |
rest: 20s
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Machine Leg Curl (Prone)
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8x8 reps |
rest: 20s
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Machine Seated Leg Curl
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8x8 reps |
rest: 20s
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Machine Calf Raise
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20x8 reps |
rest: 20s
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Machine Seated Calf Raise
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20x8 reps |
rest: 20s
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