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Gironda 8x8

By Melvyn Yeo

Experience
Advanced (3+ years)
Time
41 minutes/day | 3 days/week | 5 weeks
Good for
Build Muscle, Fat Loss
Equipment
Barbell, Cable, Dumbbell, EZ Bar, Machine, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

8x8 Workout Description 

This will be a 3 day workout 

Start with 60% percent of your 1 repetition max in the exercise (compound movements ideal selection), and perform 8 sets of 8 reps with 30 seconds or less of rest per set.

There will be a decrease in repetitions before lowering the weight, if you would only be able to complete 2-3 repetitions in the last 2-3 sets, the initial weight selected would be too high and would require a lighter starting weight.

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Workout Overview


Day 1

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Machine Hack Squat▶
1. Machine Hack Squat
8 sets, 8 reps, (rest 30s)
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Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
2. Romanian Deadlift
8 sets, 8 reps, (rest 30s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
8 sets, 8 reps, (rest 30s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
8 sets, 8 reps, (rest 30s)
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Day 2

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
8 sets, 8 reps, (rest 30s)
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Narrow Parallel-Grip Chin Up demonstrationPlay Narrow Parallel-Grip Chin Up demonstration
2. Narrow Parallel-Grip Chin Up
8 sets, 8 reps, (rest 30s)
Lat pull down as a substitute
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Incline Dumbbell Press▶
3. Incline Dumbbell Press
8 sets, 8s, (rest 30s)
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Seated Cable Row▶
4. Seated Cable Row
8 sets, 8 reps, (rest 30s)
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Day 3

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Seated Dumbbell Shoulder Press▶
1. Seated Dumbbell Shoulder Press
8 sets, 8 reps, (rest 30s)
Shoulder press
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Barbell Biceps Curl▶
2. Barbell Biceps Curl
8 sets, 8 reps, (rest 30s)
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
3. EZ-Bar Skullcrusher
8 sets, 8 reps, (rest 30s)
Show Alternative Exercises

Date Created: 1/23/2019, UTC


Last Updated: 9/12/2020, UTC

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