MY 6 WEEK TRANFORMATION: MONDAY WORKOUT

Hi everybody, are you alert to get serious ?

The week is starting nowadays and your energy level should be very tall whether you have eaten what I've proposeed.

We are just back from the gym and I'm going to show you our workout here.

As I've anticipated in MY SIX WEEK TRANFORMATION , we will been training Gironda style.

Vince Gironda was one of the best fitness athlete and coach, back in 50's.
This is one of his best book: Unleashing the Wild Physique.

He experimented a workout that is composed by all exercises of 8 sets and 8 repetitions.
Vince called it the “honest workout” because of the pure muscle fiber size that can be achieved on it. “Hold to 8 X 8 and your muscle fiber will plump out, giving you a solid mass of muscle density as a result” promised Vince.

The pause between the sets it's only between 20 and 30 moments.

With this workout you will not be able to improve your strength but your cosmetic look will improve instantly.

Some judges, lat the in the 50's, admitted that he has lost some contests because he was to shredded for that specwhetheric historical period, where athletes had huge masses but they weren't that much conditioned like Vince was.

For keeping trace of the workout I will use an application for smartphone and computer (see why I'm a software engineer now ? :). It's called JEFIT and it is not essential to download the paid version because this workout is fairly simple and it does not require the advanced features present in the paid version.

Today, we have been training chest and triceps.
Some people like to split the routine in "push day", "pull day" and legs day, adding shoulders to chest and triceps. In this specwhetheric case, there is definitely no space for shoulders nowadays, so we will train shoulders tomorrow with legs.

The workout is composed by:

1. Four exercise for chest
2. Three exercise for triceps
3. Two exercises for abdominal

Let's see in the details the chest first:

The exercises are combined to develop a specwhetheric part of the chest. Mainly, here we focused on the upper and middle-inner chest. This the most "cosmetic" part of the chest specificly recommended for a summer transformation.

Also when you train chest is very important that you alternate exercises perpendicular to you fiber with exercises that work parallel to your fiber. For example, a bench press works perpendicular to your chest fibers because you are actually pushing the weight far from your chest. A fly with cables works parallel to your fibers because all you are trying to do is make your hand touch themselves.

For this workout, an extremely important factor is the duration. It's a very tall volume workout, so you want to finish it as soon as you can and then go domestic and recover.

Your goal is to reduce your rest intervals to 30 moments or less. If your tempo on each exercise is 2-0-2-0 (2 moment eccentric, no pauses and two moment concentric), then each rep will take you four moments. Eight reps per set means that each set will take you 32 moments. With a 15-20 moment rest interval 32 sets will take 25 to 28 minutes to total. This is for you chest.

Let's examine the moment part of the workout: TRICEPS

As you can see here we have only three exercises, so 24 sets totally. Using the same math we used for the chest, this will take about 18-21 minutes.
Finally, two exercise for abdominal:

These will take 15 minutes to be totald.

In synthesis:

1. CHEST --> 25 minutes
2. TRICEPS --> 20 minutes
3. ABDOMINAL --> 15 minutes

In one hour you will be off gym, but I promised you will feel like you've worked out for a couple of hour!

My friend Dane from BodiesByDane would say:

MAKE THE CHANGE !

Luca