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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:

Full Body

Day 2:

Full Body

Day 3:

Full Body


Day 1 - Full Body

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Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
1. Machine Hack Squat
8 sets, 8 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
2. Barbell Romanian Deadlift
8 sets, 8 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
8 sets, 8 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
8 sets, 8 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Full Body

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
8 sets, 8 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
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
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3. Incline Dumbbell Press
8 sets, 8s, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Rowâ–¶
4. Seated Cable Row
8 sets, 8 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body

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Seated Dumbbell Shoulder Pressâ–¶
1. Seated Dumbbell Shoulder Press
8 sets, 8 reps, (rest 30s)
Shoulder press
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2. Barbell Biceps Curl
8 sets, 8 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
3. EZ-Bar Skullcrusher
8 sets, 8 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/23/2019, UTC


Last Updated: 9/12/2020, UTC

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