8 sets of 8 workout pdf

Aug 15, 2015 therefore, a typical chest workout could look something like this. Classic advanced 6 day 8x8 workout routine spreadsheet. Marc perry exercise sets reps set1 set2 set3 set4 set5 rest front squats workout 1 3 12 18512 18510 185 8 0 workout 2 3 12 19512 195 8 1956 0 workout 3 3 10 20510 205 8 2056 0 workout 4 3 10 20510 205 8 0 forward lunges with dbs. Next, depress your upper traps and keep them this way as you pull. Sep, 2015 increasing the weight each set, keeping my reps between 8 and 12 for upper body and thighs, 15 to 25 for calves, and 25 to 50 for abs, stretching 15 seconds between sets, i do 2 sets of each exercise and work my way up to 3 sets as i progress through the summer resting 2 to 3 minutes between sets my workouts last 75 minutes. Physical activity guidelines for americans, 2nd edition office of. Work up to 3 sets of 1215 repetitions for each exercise.

I come back to this high intensity honest workout more often than any other for maximizing muscle fiber growth in the quickest possible time for. Try the 5 x 5 bodybuilding workout plan best sets and. This is based on my interpretation of the articles from critical bench and iron guru. An intense highvolume system designed strictly for cosmetic improvements, its honesty stems from the humbling weight used during the actual workout. I have a marked 800 meter road loop on rolling terrain that i like to use for this workout as it mimics road racing well. Arnold schwarzenegger workout plan a performed on monday, wednesday and friday squats 6 sets, 812 reps leg presses 6 sets, 812. Divide cabbage between the three tortillas, followed by the fish, then the. Finally, we hammered the thigh biceps with a variety of thighcurl machine exercises and concluded working the thighs with layback leg extensions. During the first week of the workout your rest interval will be 60 seconds and once youre able to complete 8. As shown in the workout template, there are 8 repetitions reps for all sets on every.

Move to the next level of resistance when it is or feels easy to do 3 sets of 1215 repetitions. It would be best to limit workout time to 45 minutes and never exceed 60. This first advanced 5 x 5 workout plan is based on strength and hypertrophy. Advanced 5 x 5 workouts for muscle and strength gains the. As long as you leave this ebook completely unmodified and in pdf format.

You also do not necessarily need to utilize the same weight for each set. These muffin top exercises will zap the fat on your love handles. This was followed by 8 sets of 8 reps on the roman chair squats. Nov 16, 2016 superset 4 sets of bench press and pullups or lat pulldown 4 8 reps, rest 1 minute. Dorian yates workout the age of intensity is a super intense bodybuilding plan. These are done as supersets and performed as follows.

His 8x8 method 8 sets of 8 repshas been a goto for bodybuilders whose muscles are in need of some shock therapy. As you adapt, start to build muscle, and get used to the short rest periods, youll see your weights move back up. If you are a beginner, please read the workout description. Marc perry exercise sets reps set1 set2 set3 set4 set5 rest front squats workout 1 3 12 18512 18510 185 8 0 workout 2 3 12 19512 195 8 1956 0. Full body dumbbell workout routine home gym strategies. We have chosen to use a limited number of sets and exercises during each workout, while. Workout post workout meal 2 meal 3 meal 4 meal 5 bedtime meal eggs, bacon, bread see diet plan meat, veggies or salad, almonds, sweet potatoes meat, veggies. Vince girondas 8 x 8 workout savage fitness and self defense. Use approximately 30% of your max weight for each set. Advanced 5 x 5 workouts for muscle and strength gains. In fact, ive been using this routine on a more frequent basis because it takes a lot of the stress off of my joints and ligaments. The first phase of this 8 week shred consists of 4 weeks of muscle building and. I have a definite preference for the 8 x 8 system of sets and reps, wrote vince.

Cardio workouts stay in play, but the weight training takes a total body. Try the 5 x 5 bodybuilding workout plan best sets and reps plan. Oct 11, 2020 do 3 sets of each exercise indicated below from our workout and rest for 60 seconds between sets up to 3 times a week. The exact days dont matter for your workouts, but the key is to get at least one rest day in between. Each workout consists of four 8 x 8 lifts, one for every major muscle group worked that day. Heres an example of a biceps workout, fst7 style, that shows you how to incorporate both.

Ezbar curl 7 x 8 12 rest 3045 seconds between sets while sipping water. There i explain everything about the workout plan how it works, explain its split, and look over some training terms. Medium low volume one series of 1210 8 6 4 sets for each muscle group. You only have 30 seconds of rest after each set, so you cant go too heavy. At the next workout, keep the weight the same, but increase the overall reps by doing 7 sets of 2 and then 1 set of 3. The 8 week exercise plan consists of two short but high intensity upper body and two. Nov 17, 2018 perform each workout a, b, and c once per week, resting a day between each session. The 8 week 8 pack plan is the same kind of transformation program.

If you bench press 150 pounds for 8 reps with 60 to 90 seconds between sets, youll most likely need to reduce the poundage to about 90 pounds if not lighter for the first workout or two. If youre training back, a typical workout using 10 x 3 would look like this. Heavy training with 56 rep maxes is impossible when youre babying a strain, pull or soft tissue injury. Superset 3 sets of cable flys and straight arm pulldown 1015 reps, no rest. This full body workout routine consists of 3 training days per week. Yesterday, i tested myself to see if i simply do 5 sets of 8 reps. To achieve best results, would you recommend that i back my training set off to 45 reps and add weight, or work on doing 5 sets of 8 with no additional weight. Vince called it the honest workout because of the pure muscle fiber size that can be achieved on it. Dorian yates workout stepbystep guide for amazing results. Incline bench press 3 8, 8, 6 decline bench press 3 8, 8, 6 dumbbell flys 2 10 dumbbell pullover 2 8 triceps tricep extension 4 10, 8, 8, 6 tricep dip 3 10 tricep bench dip 3 8 add more weight for each set.

Apr 27, 2020 classic advanced 6 day 8x8 workout routine spreadsheet. Superset 3 sets of incline dumbell press with bent over dumbbell rows 8 12 reps, rest 1 minute. The best dumbbell workout routines you can do at home. The following program is an 8x8 style workout and it follows an upperlower split. The late vince gironda, considered by many to be the first bodybuilding coach and definitely the most eccentric referred to 8 sets of 8 reps or 8x8 as the honest workout. Abdominals were trained with 8 sets of flat leg raises and 8 sets of half situps crunches. Table of contents jeremy ethier get the right workout for you. Aug 10, 2019 if you are wondering what vince girondas 8. Twenty sets or above per muscle group would be very high. Use lighter weights to be able to perform the exercise for the set duration. This is important for understanding the 8 sets of 8 and how to perform it, at least the way it was given to me. One of the reasons the name vince gironda is as popular as ever in i have a definite preference for the 8 x 8 system of sets and reps, wrote.

Lose your love handles workout in 3 days or 1 week. Of all vinces famous workouts, the 8 sets of 8 program was his favorite for the advanced bodybuilder. Highload resistance training on muscle strength and hypertrophy in. Girondas 8x8 honest workout adds muscle and shreds body. Medium volume two series of 1210 8 6 8 sets for each major muscle group. The amount of training volume that you can use when doing the 1210 8 6 program can summarized as follows.

Time to relax, let your body recover, eat well, and get ready to hit it again on monday. You will alternate between workout a covered in the previous pdf and workout b covered in this pdf. Stairmaster use regular programs but stay at level 8 or above for 30 to 45 minutes. Vince advised taking a nap after each session to help the body recuperate and recover. Grab the pullup bar with an overhand grip slightly wider than shoulderwidth id suggest using a thumbless grip as it usually helps better activate the back. Oct 26, 2015 to use this philosophy on a regular basis, it may be best to limit total sets to 1215 per muscle and make modifications accordingly. The westside method incorporates 4 workouts per week, training. Table of contents jeremy ethier get the right workout. Arnold schwarzeneggers diet and workout plan man of many.

I have a definite preference for the 8 x 8 system of sets and reps. In this article, you will find the stepbystep guide how to execute it properly. Exercises done with blood flow restriction are paired and marked bfr. Oh, you can also download the pdf version of the program by following the link below. For example, instead of running 10 x 3030s ride hard for 30 sec then pedal easy for the 30 sec rest period. Incorporate jogging, walking or running as these exercises will accelerate burning of unwanted fat, including love handles.

Select a weight that youre confident you can do for 8 sets of 8 reps. Keep adding an additional set of three until you get up to a full workout of 8 x 3. But you can do 8 sets of 8 because you get such an honest workout with a fraction of your usual weight. Training programs designed for muscle hypertrophy in. Wed sat exercise 1 kneeling cable crunch rep ranges 4 sets of 25 reps 1 superset. With drop sets, you finish a set until you cant complete a rep without failure, drop.

The workout consists of 8 sets of 8 reps per exercise with decreasing rest intervals between sets as you progress. Do the workout equivalent to the land workout but add about one third more time. One with less than two solid years of training behind them should not attempt the 8 sets of 8 routine. On the first training day, you will perform 8 sets of 2 reps each, using approximately 80% of your one rep max or a weight you could knock out 8 reps to failure with. Aug 24, 2020 this was followed by 8 sets of 8 reps on the roman chair squats. You can easily count each weight training session as a cardio workout. This puts tremendous stress on your muscles and forces them to grow. Hard track workout focusing on speed endurance, for example. For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times. Basics of strength and conditioning manual national. This was conventional deadlifts in the original routine, but the problem with doing a conventional deadlift with dumbbells is that it turns into more of a squatdeadlift hybrid exercise due to the line of pull, so my preference is to do dumbbell romanian deadlifts instead to keep the emphasis on the. So you might do workout a on monday, b on wednesday, and c on friday. Continue the pattern of increasing reps, until you hit 3 sets of 8 reps.

It is recommended to pair it with a phase in your training where you are in a caloric surplus to gain the most benefit. Vince advised taking a nap after each session to help the. Vince girondas 8 x 8 workout savage fitness and self. Your weight should challenge you, however, so dont choose a weight so light you can get through every set and rep with ease. It would be perfect for someone looking to add lean muscle mass. If you are a beginner, 2 days a week is enough and over time get up to 5 days a week. The goal is to get all 64 reps per exercises on relatively short rest one minute for legs, back and chest, 30 seconds for arms, shoulders and calves. As a beginner its ok to break up the workout through out the day into sections. Superset 3 sets of pushups with cable rows 1015 reps, no rest. For the whole body workout, one would pick one exercise per body part and perform 8 sets of 8 reps. Jan 27, 2020 oh, you can also download the pdf version of the program by following the link below. Deadlift, 8 sets x 2 reps 2 minute rest between sets.