8X8 BODY SCULPTING INTENSITY

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
ebenwilson
Rating:
 Rating: 5.0/5.0
Created By:
ebenwilson on January 21, 2012
Users:
5 (Find someone using this workout plan)
Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Back, Chest, Biceps, Triceps, Thighs, Abs, Calves, Shoulders
Tags:
Vince Gironda, 8X8, German Volume Training, Body Sculpting Bible
Description
Modified Body Sculpting Bible Workout, combined with Vince Gironda 8X8 body transformation technique.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
Chest
Incline Dumbbell Press40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
Back
Cross-Bench Dumbbell Pullovers40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
40 lbs.815
Chest
Incline Dumbbell Flyes25 lbs.815
25 lbs.815
25 lbs.815
25 lbs.815
25 lbs.815
25 lbs.815
25 lbs.815
25 lbs.815
Biceps
Standing Alternate Dumbbell Curls25 lbs.815
25 lbs.815
25 lbs.815
25 lbs.815
25 lbs.815
25 lbs.815
25 lbs.815
25 lbs.815
Triceps
Dumbbell Lying Triceps Extensions20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
Biceps
Concentration Curls20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
Triceps
One-Arm Dumbbell Kickbacks20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
20 lbs.815
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running2 miles21-
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Squat with Dumbbell Curl on Bosu Ball50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
Chest
Wide Grip Upper Chest Bench Press50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
Parallel-Bar Dips-815
-815
-815
-815
-815
-815
-815
-815
Biceps
Standing Barbell Curls50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
50 lbs.815
Triceps
Rope Extensions35 lbs.815
35 lbs.815
35 lbs.815
35 lbs.815
35 lbs.815
35 lbs.815
35 lbs.815
35 lbs.815
Back
Wide Grip Front Chin-Ups-815
-815
-815
-815
-815
-815
-815
-815
Abs
Crunches-1515
-1515
-1515
-1515
-1515
-1515
-1515
-1515
Leg Raises-1515
-1515
-1515
-1515
-1515
-1515
-1515
-1515
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running2 miles21-

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