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Gironda 8x8

Google Sheet Workout Export

By Melvyn Yeo

Experience Beginner (1-2 years)
Time 36 minutes/day | 3 days/week | 5 weeks
Goals

Build Muscle, Fat Loss

Equipment

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


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Average Exertion
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60%
Average Cardio Intensity
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30%

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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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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Google Sheet Workout Export

ExerciseSetsRepsRest
1.Machine Hack Squat
8 sets8 reps30s
2.Barbell Romanian Deadlift
8 sets8 reps30s
3.Leg Extensions
8 sets8 reps30s
4.Lying Leg Curls
8 sets8 reps30s

Day 2

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Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
8 sets8 reps30s
2.Narrow Parallel-Grip Chin Up

See Exercise Notes

8 sets8 reps30s
3.Incline Dumbbell Press
8 sets8s30s
4.Seated Cable Row
8 sets8 reps30s

Day 3

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Google Sheet Workout Export

ExerciseSetsRepsRest
1.Seated Dumbbell Shoulder Press

See Exercise Notes

8 sets8 reps30s
2.Barbell Biceps Curl
8 sets8 reps30s
3.EZ-Bar Skullcrusher
8 sets8 reps30s

Date Created: 1/23/2019, UTC


Last Updated: 9/12/2020, UTC





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