8 X 8 Bodybuilding Workouts to Burn Fat and Build Muscle

  

This bodybuilding workouts is designed to increase your natural growth hormones levels, it will also deplete your energy stores. In short, you will burn fat and build muscle!

This workout is based on the late and great Vince Gorinda. If you have never heard of him; you are in for a treat as he was an amazing bodybuilder and trainer.

So let’s not hang about today and get into the muscle building and fat burning workout. First I will show you the workout below, then give an explanation of the workout further down the page.

How To Burn Fat And Build Muscle Bodybuilding Workouts

1 – Squat: 8 (sets) x 8 (reps) with 15-30 seconds rest between sets
2 – Hamstring Curls: 8 x 8, 15-30 seconds rest between sets
3 – Barbell Bench: 8 x 8, 15-30 seconds rest between sets
4 – Cable Pull-Down: 8 x 8, 15-30 seconds rest between sets
5 – Shoulder Press: 8 x 8, 15-30 seconds rest between sets
6 – Barbell Curl: 8 x 8, 15-30 seconds rest between sets
7 – Triceps Extension: 8 x 8, 15-30 seconds rest between sets

How To Burn Fat And Build Muscle Bodybuilding Workouts Explanation

The workout above is based on the ever popular 8 x 8 Vince Gironda workout. The main principle is to do 8 sets of 8 reps with 15-30 seconds rest between reps. Make sure you time yourself and under no circumstances rest for more than 30 seconds. I like to set up my exercises at the beginning so that I can easily drop the weight when I have to. I would advise you to do the same. To do this you can grab a few lighter dumbbells; set up beside the dumbbell rack; use smaller but more weight plates on the barbell.

Other than the above notes; the workout is pretty simple and straight forward. Put the effort in during the exercises and work hard, the rest will take care of itself. I got through the workout in about 45 mins then finished of with a brisk walk at a steep incline on the treadmill for 10 mins. You can do some extra cardio as well if you like, just don’t do more than 1 hour of total work because this can do more harm than good!

 

Obviously every workout you do must fit into a complete routine to get proper results. You have a couple of options with this workout.

You can do the workout 3-4 times per week. In this case you would be best altering the exercises to prevent repetition. To do this – make sure the exercise works the same body part. Even something simple like using dumbbells instead of a barbell will work fine.

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