8X8 FAST BODY TRANSFORMATION

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
ebenwilson
Rating:
 Unrated
Created By:
ebenwilson on January 14, 2012
Users:
6 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Biceps, Triceps, Shoulders, Forearms, Chest, Back, Thighs, Calves, Abs
Tags:
Vince Gironda, Gironda, 8X8, German Volume Training, German Volume, Body Transformation, Fast Results
Description
Vince Gironda advocated an 8X8 routine designed to build noticeable muscle, sculpt the body, and burn fat simultaneously. This routine will, in a very short time (weeks, even days) begin to totally transform your physique. Designed for individuals with intermediate to advanced fitness experience. Enjoy!

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Biceps
Standing Barbell Curls50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
EZ Curl Bar Curls40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
Triceps
Rope Extensions35 lbs.815
35 lbs.815
35 lbs.815
35 lbs.815
35 lbs.815
35 lbs.815
35 lbs.815
35 lbs.815
Shoulders
Seated Dumbbell Press30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
Forearms
Barbell Wrist Curls40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
Barbell Reverse Wrist Curls30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running3.33 miles30-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Wide Grip Upper Chest Bench Press120 lbs.815
120 lbs.815
120 lbs.815
120 lbs.815
120 lbs.815
120 lbs.815
120 lbs.815
120 lbs.815
Parallel-Bar Dips-815
-815
-815
-815
-815
-815
-815
-815
Incline Dumbbell Flyes40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
Cable Crossovers30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
30 lbs.815
Back
Wide Grip Front Chin-Ups-815
-815
-815
-815
-815
-815
-815
-815
Wide-Grip Front Pulldowns100 lbs.815
100 lbs.815
100 lbs.815
100 lbs.815
100 lbs.815
100 lbs.815
100 lbs.815
100 lbs.815
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running3.33 miles30-

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
Diet & Nutrition
Workout & Fitness
Fitness Programs
Exercises
Weight Loss
Calories Burned
Calculators, Recipes & More
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.