Gironda's 8x8 Workout: 3 Day Split
Gironda 8x8 - Day 1: Push
Bench Press (Barbell)
8 sets
·
8 reps
Seated Shoulder Press (Machine)
8 sets
·
8 reps
Incline Bench Press (Dumbbell)
3 sets
·
8 - 12 reps
Lateral Raise (Dumbbell)
3 sets
·
12 - 20 reps
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Triceps Rope Pushdown
3 sets
·
12 - 20 reps
Gironda 8x8 - Day 2: Pull
Bent Over Row (Barbell)
8 sets
·
8 reps
Chest Supported Incline Row (Dumbbell)
8 sets
·
8 reps
Lat Pulldown (Cable)
3 sets
·
10 - 12 reps
Bicep Curl (Dumbbell)
3 sets
·
12 - 15 reps
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Hammer Curl (Dumbbell)
3 sets
·
12 - 15 reps
Face Pull
3 sets
·
15 - 25 reps
Gironda 8x8 - Day 3: Legs
Squat (Barbell)
8 sets
·
8 reps
Romanian Deadlift (Dumbbell)
8 sets
·
8 reps
Leg Extension (Machine)
3 sets
·
12 - 15 reps
Glute Bridge
3 sets
·
12 - 20 reps
Standing Calf Raise (Machine)
3 sets
·
12 - 15 reps