Free personalized workout plan

Gironda 8x8

By Melvyn Yeo

Experience

Advanced (3+ years)

Days per week

3 days

Time

41 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Description

8x8 Workout DescriptionThis will be a 3 day workoutStart with 60% percent of your 1 repetition max in the exercise(compound movements ideal selection), and perform 8 sets of 8 reps w

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Equipment

Barbell, Cable, Dumbbell, EZ Bar, Machine, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

41 minutes

Genders

Female, Male

Days per week

3 days

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Description

8x8 Workout DescriptionThis will be a 3 day workoutStart with 60% percent of your 1 repetition max in the exercise(compound movements ideal selection), and perform 8 sets of 8 reps w

Show More

Equipment

Barbell, Cable, Dumbbell, EZ Bar, Machine, Pull up bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1. Barbell Bench Press8 sets8 reps30s
2. Narrow Parallel-Grip Chin Up8 sets8 reps30s
Lat pull down as a substitute
3. Incline Dumbbell Press
Incline Dumbbell Press
8 sets8s30s
4. Seated Cable Row
Seated Cable Row
8 sets8 reps30s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
8 sets8 reps30s
Shoulder press
2. Barbell Biceps Curl
Barbell Biceps Curl
8 sets8 reps30s
3. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
8 sets8 reps30s

Week 2



ExerciseSetsRepsRestNotes
1. Barbell Bench Press8 sets8 reps30s
2. Narrow Parallel-Grip Chin Up8 sets8 reps30s
Lat pull down as a substitute
3. Incline Dumbbell Press
Incline Dumbbell Press
8 sets8s30s
4. Seated Cable Row
Seated Cable Row
8 sets8 reps30s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
8 sets8 reps30s
Shoulder press
2. Barbell Biceps Curl
Barbell Biceps Curl
8 sets8 reps30s
3. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
8 sets8 reps30s

Week 3



ExerciseSetsRepsRestNotes
1. Barbell Bench Press8 sets8 reps30s
2. Narrow Parallel-Grip Chin Up8 sets8 reps30s
Lat pull down as a substitute
3. Incline Dumbbell Press
Incline Dumbbell Press
8 sets8s30s
4. Seated Cable Row
Seated Cable Row
8 sets8 reps30s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
8 sets8 reps30s
Shoulder press
2. Barbell Biceps Curl
Barbell Biceps Curl
8 sets8 reps30s
3. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
8 sets8 reps30s

Week 4



ExerciseSetsRepsRestNotes
1. Barbell Bench Press8 sets8 reps30s
2. Narrow Parallel-Grip Chin Up8 sets8 reps30s
Lat pull down as a substitute
3. Incline Dumbbell Press
Incline Dumbbell Press
8 sets8s30s
4. Seated Cable Row
Seated Cable Row
8 sets8 reps30s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
8 sets8 reps30s
Shoulder press
2. Barbell Biceps Curl
Barbell Biceps Curl
8 sets8 reps30s
3. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
8 sets8 reps30s

Week 5



ExerciseSetsRepsRestNotes
1. Barbell Bench Press8 sets8 reps30s
2. Narrow Parallel-Grip Chin Up8 sets8 reps30s
Lat pull down as a substitute
3. Incline Dumbbell Press
Incline Dumbbell Press
8 sets8s30s
4. Seated Cable Row
Seated Cable Row
8 sets8 reps30s

ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
8 sets8 reps30s
Shoulder press
2. Barbell Biceps Curl
Barbell Biceps Curl
8 sets8 reps30s
3. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
8 sets8 reps30s

Date Created: 1/23/19, 12:36 AM


Last Updated: 9/12/20, 9:36 PM

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