Free personalized workout plan
Gironda 8x8
| Experience |
| Advanced (3+ years) |
| Time |
| 41 minutes/day | 3 days/week | 5 weeks |
| Good for |
| Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss |
| Equipment |
| Barbell, Cable, Dumbbell, EZ Bar, Machine, Pull up bar |
| 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. Show More |
Workout Overview
Week 1
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 |
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Machine Hack Squat | 8 | 8 | 30s | |
2. Romanian Deadlift  | 8 | 8 | 30s | |
3. Leg Extensions | 8 | 8 | 30s | |
4. Lying Leg Curls | 8 | 8 | 30s | |
Day 2
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Barbell Bench Press | 8 | 8 | 30s | |
2. Narrow Parallel-Grip Chin Up Lat pull down as a substitute | 8 | 8 | 30s | |
3. Incline Dumbbell Press | 8 | 8 | 30s | |
4. Seated Cable Row | 8 | 8 | 30s | |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Seated Dumbbell Shoulder Press Shoulder press | 8 | 8 | 30s | |
2. Barbell Biceps Curl | 8 | 8 | 30s | |
3. EZ-Bar Skullcrusher | 8 | 8 | 30s | |
Date Created: 1/23/2019, UTC
Last Updated: 9/12/2020, UTC
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