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
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