The following is an awesome intermediate/advanced workout for those without much equipment and/or those looking for a quick and effective workout to build size and strength! This workout is a variation of legendary bodybuilder Vince Gironda’s 8 sets of 8 reps system that I like to use with many of my athletes during one of their training phases.
The original workout called for short 15-20 second rest intervals between sets. The workout below utilizes longer 90 second rest intervals to facilitate adequate recovery between sets. The goal is to complete 8 sets of 8 reps. Once you can do this add a weight between your legs or using a weight belt to increase difficulty and further progress.
This workout only requires a chin-up bar and dip station to complete. The total duration of the workout should be 45 minutes or less. If the workout takes any longer then you are making friends not working out.
A1) Chin-ups Palms-up Shoulder Width Grip: 8X8 4-0-1-0 tempo rest 90 seconds
A2) Dips: 8X8 3-1-1-0 tempo rest 90 seconds
B1) Dip Bar Body Rows: 2 sets to failure Rest 60 seconds
B2) Feet Elevated Push-ups: 2 sets to failure Rest 6- seconds
For those of you unfamiliar with workout set up above you will alternate between exercise A1) and A2) resting the prescribed time between (90 seconds) Tempo (using exercise A1 as Example) 4 count on eccentric or lowering portion of the exercise, no pause in the bottom position and 1 count concentric or shortening portion of lift.
The following video shows correct technique and execution of this workout.
Give it a try and good luck combing your hair the next day!