Gironda's 8x8 Workout: 5 Day Split
Gironda's 8x8 - Day 1: Chest
Bench Press (Barbell)
8 sets
·
8 reps
Incline Bench Press (Dumbbell)
8 sets
·
8 reps
Push Up
3 sets
·
5 - 20 reps
Cable Fly Crossovers
3 sets
·
15 - 20 reps
Gironda's 8x8 - Day 2: Back
Pendlay Row (Barbell)
8 sets
·
8 reps
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T Bar Row
8 sets
·
8 reps
Lat Pulldown (Cable)
3 sets
·
10 - 12 reps
Seated Cable Row - Bar Grip
3 sets
·
12 - 15 reps
Gironda's 8x8 - Day 3: Legs and Abs
Squat (Barbell)
8 sets
·
8 reps
Romanian Deadlift (Dumbbell)
8 sets
·
8 reps
Leg Extension (Machine)
3 sets
·
12 - 15 reps
Lying Leg Curl (Machine)
3 sets
·
12 - 15 reps
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Seated Calf Raise
2 sets
·
15 - 20 reps
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Cable Twist (Down to up)
2 sets
·
12 - 20 reps
Lying Leg Raise
2 sets
·
15 - 30 reps
Gironda's 8x8 - Day 4: Shoulders and Traps
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Overhead Press (Barbell)
8 sets
·
8 reps
Shrug (Barbell)
8 sets
·
8 reps
Upright Row (Dumbbell)
3 sets
·
8 - 12 reps
Lateral Raise (Dumbbell)
3 sets
·
12 - 15 reps
Face Pull
3 sets
·
15 - 25 reps
Gironda's 8x8 - Day 5: Biceps and Triceps
Bicep Curl (Barbell)
8 sets
·
8 reps
Bench Press - Close Grip (Barbell)
8 sets
·
8 reps
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Triceps Rope Pushdown
3 sets
·
12 - 15 reps
Bicep Curl (Dumbbell)
3 sets
·
12 - 15 reps