I am looking for Vinces 3x/week routine where he would tarin the whole body each day with no squats or bench presses. Does anyone have that with the exact exercises, reps, sets, rest intervals? My body feels like I am 90 years old from lifting hard all the time. I could use something else for a while.
Why dont you do a quick search on the web for Brian Haycock (sp) HST program. On his site he gives a breakdown for a 3xweek program.
I think Waterbury outlined it in his “Next Big Three” article at T-mag.
Usually Vince gave whole-body routines to achieve a specific purpose such as bulking or high definiton. The most general routine I can find is ‘The Vince Gironda Workout Bulletin’ one which comprises -
Wide Pec Dips
Lat Pulls
Triceps Rope Pull
Perfect Curl
Deltoid Lateral Raise
Thigh Squat
Calf Toe Raise
Frog Set Up
The tricep rope pull was performed kneeling, the lat pull seated, and the calf raise standing. A ‘perfect curl’ was a barbell curl leaning back at the start of the movement and ending leaning forward. The ‘thigh squat’ was a front squat without locking out at the top.
Reps were 8 for all exercises except for the calf raise (20 plus). Sets between 3 (beginner) and 8 (advanced).
Hope that helps.
I found Brian’s workout on an Italian website: http://www.olympian.it/tm/51_2.cfm
but it’s in Italian unfortunatley. From what little Italian I remember, it basically says squat or leg press for thighs,
leg-curls,
Incline chest press and dips for chest,
I think seated dumbell press and side laterals for delts;
some kind of curl,
and deep extensions for tri’s,
with some machine crunches.
Again, I think this is what it says. essentially all of the basic movements. If anyone speaks Italian well perhaps they can translate the workout a tad better than I did (I’m guessing my ass off!:))
Wayne