Vince Gironda’s 8 X 8

[CharlesWood]

Day 1

Chest
Decline low cable – crossover (touch hands at waistline) 8 X 8
Bench press to neck – 8 X 8
Incline Dumbbell Press – (palms facing each other) 8 X 8
Wide Grip V-Bar Dips – 8 X 8

Biceps
Drag Curl – 8 X 8
Preacher curl (top of bench at low pec line) – 8 X 8
Incline Dumbbell Curl – 8 X 8

Forearms
Zottman Curl – 8 X 8
Barbell Wrist Curl – 8 X 8

Day 2

Shoulders
Dumbbell Side Lateral raise seated – 8 X 8
Wide Grip upright row – 8 X 8
Front to back barbell shoulder press – 8 X 8
Dumbbell bent over rear deltoid lateral – 8 X 8

Triceps
Kneeling rope extension – 8 X 8
Lying Tricep Extension – 8 X 8
2 Dumbbell Tricep Kickback – 8 X 8


Day 3

Back
Sternum Chin up – 8 X 8
High bench two dumbbell rowing – 8 X 8
Low cable row with 18″ high pulley – 8 X 8
Medium Grip Lat Pulldown to Chest – 8 X 8

Abs
Double Crunch – (pull in knees and elbows together at same time) 8 X 8
Weighted Crunch – 8 X 8
Lying Bent Knee Leg Raises – 8 X 8

DAY 4

Quads
Front Squat – 8 X 8
Hack machine squat – 8 X 8
Sissy Squat – 8 X 8
Leg Extension – 8 X 8

Hamstrings
Supine Leg Curl – 8 X 8
Seated leg Curl machine – 8 X 8

Calves
Standing Calf raise – 8 X 20
Seated Calf raise – 8 X 20

http://oldschooltrainer.com/vince-girondas-8-x-8-workout/

[Peter Ustinov]

hezke, tak jenom v pondeli mas 72 pracovnich serii

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Padre vám možná řekne, co je peklo, ale já vám ho ukážu!

[Tom3]

zapomnel si napsat co sypes pri takovym treninku

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"First they ask you why you do it, then they ask you how you did it."
"Chodil bys raději po ulici a lidem říkal, že zvedáš tunu a nevypadal tak, nebo bys raději donutil lidi přemýšlet o tom, kolik zvedáš, jen tím, jak vypadáš?‘" - buh vi kdo

[ZeleznaKoule]

To mi přijde nějak znásilněný oproti původnímu 8×8 co jsem četl v nějakejch Girondovejch matroších kdysi... Ale možná se pletu :)

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My girlfriend is stronger than you!