VINCE GIRONDA – BRUTAL 8X8 SUPERSET ROUTINE
Out of many amazing workout routines, here comes another savage Superset routine by the legendary coach Vince Gironda and we need to do it as it is prescribed (though I will add some similar variations).
The resistance to be used during the workout should be app. 85% of your 6RM.
It’s a 6 day/week routine, and extremely high volume for, primarily made for an advance athlete.
For each superset, you need to do 8 sets of 8 reps.
If you are an intermediate, start from 3-4 sets of 8 reps, and then progress one set at a time.
Here is the workout:
Day 1 & 4: Chest, Back & Delts
A1 – Parallel Bar Dips
A2 – Chin-ups (Sternum Chin-ups, done the Vince Gironda way, by getting your lower chest to touch the bar, during the chin-up)
B1 – Barbell Upright Row
B2 – Bent over Lateral Raises
Day 2 & 5: Arms & Forearms
A1 – Barbell Drag Curl
A2 – Pulley Push Down
B1 – Reverse Barbell Drag Curl
B2 – Supinated Wrist Curl
Day 3 & 6: Legs, Calves & Abs
A1 – Hack Squats/Barbell Squats
A2 – Lying Leg Curl
B – Donkey Calf Raise/Standing Calf Raises – 4 sets X 20 reps (no super set for this exercise)
C – Lying Leg Raises – 3 sets X 12 reps
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