Gironda 8x8

By Melvyn Yeo

	Beginner (1-2 years)
	36 minutes/day \| 3 days/week \| 5 weeks
	Build Muscle, Fat Loss
	Machine, Barbell, Leg Extension Machine, Lying Leg Curl Machine, Flat Bench, Pull up bar, 2 x Dumbbell, Incline Bench, Row Cable Machine, Triangle Lat/Low Row Attachment, EZ Bar Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Day 3

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Machine Hack Squat	8 sets	8 reps	30s
2.Barbell Romanian Deadlift	8 sets	8 reps	30s
3.Leg Extensions	8 sets	8 reps	30s
4.Lying Leg Curls	8 sets	8 reps	30s

Day 2

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	8 sets	8 reps	30s
2.Narrow Parallel-Grip Chin Up See Exercise Notes	8 sets	8 reps	30s
3.Incline Dumbbell Press	8 sets	8s	30s
4.Seated Cable Row	8 sets	8 reps	30s

Day 3

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Exercise	Sets	Reps	Rest
1.Seated Dumbbell Shoulder Press See Exercise Notes	8 sets	8 reps	30s
2.Barbell Biceps Curl	8 sets	8 reps	30s
3.EZ-Bar Skullcrusher	8 sets	8 reps	30s

Date Created: 1/23/2019, UTC

Last Updated: 9/12/2020, UTC

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