VINCE GIRONDA'S HONEST ROUTINE

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

ebenwilson on December 18, 2011

Users:

4 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Biceps, Triceps, Shoulders, Forearms, Chest, Back, Abs, Thighs, Lower Back, Calves

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Tags:

Gironda Superset

Description

Vince Gironda's keep you honest routine. Gironda was a world class bodybuilder who was years ahead of his time. His approach was to constantly question convention and, as a result, he innovated well before the rest of the body building world. His techniques hold true, and are still widely under-utilized today. (http://www.ironguru.com/)

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60
EZ Curl Bar Curls	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60
Triceps
Rope Extensions	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60
One-Arm Dumbbell Extensions	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60
Shoulders
Seated Dumbbell Press	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60
Lateral Dumbbell Raises	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60
Forearms
Dumbbell Wrist Curls	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60
Dumbbell Reverse Wrist Curls	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	2 miles	22	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60
Parallel-Bar Dips	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60
Cable Crossovers	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60
Incline Dumbbell Flyes	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60
Back
Wide Grip Front Chin-Ups	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60
Close-Grip Pulldowns	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	15
	-	8	60
Abs
Bicycle Crunches	-	20	15
	-	20	15
	-	20	15
	-	20	15
	-	20	15
	-	20	15
	-	20	15
	-	20	60
Bench Knee Tucks	-	20	15
	-	20	15
	-	20	15
	-	20	15
	-	20	15
	-	20	15
	-	20	15
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	2 miles	22	-

Workout routine comments

yeah, 37-38 seconds per exercise, 4.5 seconds per rep for 64 exercises is going to work for most people. I don't think so. This is a terrible workout plan.

fitnessrxusa

July 4, 2012 at 1:15pm

This is a high volume, intense training system designed to overload muscles quickly. Weight should be below 50% of max initially. You will ramp up over time using this system. The goal is to overload muscles with minimum rest between sets. By the time you reach the eighth set you should be struggling to complete 8 reps. Once you can easily do 8 reps on the final set, then increase the weight. 15 seconds between sets and no more than a minute between different exercises. Gironda kept this pace to his workouts to build muscle and reduce fat simultaneously in creating a world-class physique (http://www.thehinhvn.com/wp-content/uploads/2010/09/VINCE.png).

The entire routine should take no more than about 60 minutes, excluding the additional running. With the 2 mile run, the routine should take no more than 80 minutes.

Special instructions for each day are included, including any substitutions or additional detail you need to know. Click into the day for the specific daily instructions.

THIS WORKOUT IS TOUGH AND IS FOR INTERMEDIATE TO ADVANCED BODYBUILDERS. IT WILL TRANSFORM YOUR BODY, BUILDING MUSCLE WHILE CUTTING BODY FAT. Diet is an important factor. Follow these basic guidelines: Go high-protein, moderate fat, low carb in your diet. Eat five smaller meals a day to keep your metabolism burning. Avoid protein and carbs in the same meal, as much as possible. For more information on the nutritional requirements, feel free to contact me on FitClick.

You can learn more about Vince at the following links:

http://en.wikipedia.org/wiki/Vince_Gironda
http://ironguru.com/

ebenwilson

January 8, 2012 at 11:11pm

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