Free personalized workout plan

Gironda 8x8

By Melvyn Yeo

Experience

Advanced (3+ years)

Days per week

3 days

Time

41 minutes

Genders

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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Source

Equipment

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

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

41 minutes

Genders

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

Workout Type

Full Body

Avg Cardio Intensity

Source

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Machine Hack Squat ▶	8 sets	8 reps	30s
2. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	8 sets	8 reps	30s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	8 sets	8 reps	30s
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	8 sets	8 reps	30s

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	8 sets	8 reps	30s
2. Narrow Parallel-Grip Chin Up Chin Ups Narrow Grip Variation by David Kimmerle	8 sets	8 reps	30s	Lat pull down as a substitute
3. Incline Dumbbell Press ▶	8 sets	8s	30s
4. Seated Cable Row ▶	8 sets	8 reps	30s

Day 3

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

Week 2

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Machine Hack Squat ▶	8 sets	8 reps	30s
2. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	8 sets	8 reps	30s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	8 sets	8 reps	30s
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	8 sets	8 reps	30s

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	8 sets	8 reps	30s
2. Narrow Parallel-Grip Chin Up Chin Ups Narrow Grip Variation by David Kimmerle	8 sets	8 reps	30s	Lat pull down as a substitute
3. Incline Dumbbell Press ▶	8 sets	8s	30s
4. Seated Cable Row ▶	8 sets	8 reps	30s

Day 3

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

Week 3

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Machine Hack Squat ▶	8 sets	8 reps	30s
2. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	8 sets	8 reps	30s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	8 sets	8 reps	30s
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	8 sets	8 reps	30s

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	8 sets	8 reps	30s
2. Narrow Parallel-Grip Chin Up Chin Ups Narrow Grip Variation by David Kimmerle	8 sets	8 reps	30s	Lat pull down as a substitute
3. Incline Dumbbell Press ▶	8 sets	8s	30s
4. Seated Cable Row ▶	8 sets	8 reps	30s

Day 3

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

Week 4

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Machine Hack Squat ▶	8 sets	8 reps	30s
2. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	8 sets	8 reps	30s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	8 sets	8 reps	30s
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	8 sets	8 reps	30s

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	8 sets	8 reps	30s
2. Narrow Parallel-Grip Chin Up Chin Ups Narrow Grip Variation by David Kimmerle	8 sets	8 reps	30s	Lat pull down as a substitute
3. Incline Dumbbell Press ▶	8 sets	8s	30s
4. Seated Cable Row ▶	8 sets	8 reps	30s

Day 3

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

Week 5

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Machine Hack Squat ▶	8 sets	8 reps	30s
2. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	8 sets	8 reps	30s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	8 sets	8 reps	30s
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	8 sets	8 reps	30s

Day 2

Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	8 sets	8 reps	30s
2. Narrow Parallel-Grip Chin Up Chin Ups Narrow Grip Variation by David Kimmerle	8 sets	8 reps	30s	Lat pull down as a substitute
3. Incline Dumbbell Press ▶	8 sets	8s	30s
4. Seated Cable Row ▶	8 sets	8 reps	30s

Day 3

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

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

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

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