Weekly Workout Schedule 

Monday

Cardio 30 Min.

Legs; Back 8x8

Tuesday

Chest 8x8

Biceps

Abs

Wednesday

Cardio 30 Min.

Shoulders

Abs

Thursday

Back 8x8

Triceps

Saturday

Legs, Front

Shoulders

Friday

Rest Day

Sunday

Rest Day

Monday

Cardio 30 Min.

Legs; Back 8x8

Tuesday

Chest 8x8

Biceps

Abs

Wednesday

Cardio 30 Min.

Shoulders

Abs

Thursday

Back 8x8

Triceps

Saturday

Legs, Front

Shoulders

Friday

Rest Day

Sunday

Rest Day

Weekly Workout Schedule

Gironda Style 

Monday

Tuesday

Thursday

Saturday

Abs - 

Ball Rol Down 

Hand Foot Ball Exchange

4 sets of 8 reps

20 sec. rest

Chest -

Barbell Neck Press

Cable Incline  Fly

Incline Chest Press

Upper Chest Crossover

8 sets of 8 reps

20 sec. rest

Triceps - 

Seated Bent Over Dumbbell

Rope Pushdown

Close Grip Extension

8 sets of 8 reps

20 sec. rest

Calves -

Leg Press Machine

Seated Calf Raise

8 sets of 8 reps

20 sec. rest

Legs -

Dumbbell Step Up

Leg Extension 

Leg Press

Seated Leg Curl

8 sets of 8 reps

20 sec. rest

Shoulders -

Dumbbell Reverse Fly

Dumbbell Arnold Press

Dumbbell Lateral Raise

8 sets of 8 reps

20 sec. rest

Wednesday

Abs - 

Crunch Machine

Cable Reverse Crunch 

4 sets of 35 reps

30 sec. rest

Back -

Barbell Bent Over Row

Barbell Pullover 

Elevated Cable Rows

Wide Grip Pulldown Behind Neck

8 sets of 8 reps

20 sec. rest

Biceps -

Bar Close Grip

Cable Reverse Grip Curls

Dumbbell Incline Hammer Curls

8 sets of 8 reps

20 sec. rest

Friday

Sunday

Full Body

Chest -

Close Hand Pushup

Push Up

Plyo Push Up

3 sets of 15 reps

60 sec. rest

Legs -

Ball Wall Squat

Standing Gastrocnemius

3 sets of 15 reps

60 sec. rest

Triceps -

Chest Dip

Bench Dip

3 sets of 15 reps

60 sec. rest

Total Body Weight

Pull Ups

Chin Ups

Hammer Pull Up

High Inverted Row

3 sets of 15 reps

60 sec. rest

Cardio 45 Min.

Cardio 45 Min.

Cardio 45 Min.

The Gironda method (named after Vince Gironda) originally used a 10 x 10 system (high repetitions with low weights), but our workout has altered with a 8 x 8 instead, or you can go with a 6 x 6 also. 

For our best results, this routine was during a 4-6 week period.