Vince Gironda Beginner Workout

Background

Vince Gironda was called the "trainer to the stars" because his gym was in Hollywood and also the "Iron Guru". This workout comes from his book Unleashing the Wild Physique. It was designed for use in his gym, so it is very heavy on cable and machine exercises. Very little free weights are employed.

Purpose

The purpose of this workout (in combination with a sensible diet plan) is to get beginners and out-of-shape individual into shape as quickly as possible. (The Hollywood studios would send actors to Vince giving him very little time to get them in shape before a movie began shooting.)

Exercises

Exercises	Reps	Sets
Decline Pulley Hug	12	1-3
Short Pulley Row	12	1-3
Lateral Raise	10	1-3
Triceps Pushdown	10	1-3
Barbell Body Drag Curl	10	1-3
Seated Wrist Curl	12	1-3
Leg Extension	12	1-3
Leg Curl	12	1-3
Calf Heel Raise	20	1-3
Bent Knee Leg Raise	20	1-3
Table Crunch	10	1-3
Double-up	10	1-3

Training Protocol

• One set per exercise for the first week, 2 the second week, and three there after.
• Change the exercises to avoid boredom and continue progress (you'll need the book to see what other exercises he recommends and why).
• The last three exercises (the abdominal exercises) should only be done by overweight individuals, increasing the reps by 10 each week.

Training Schedule

• Six days per week. (Yes, Vince actually recommended beginners workout that often.)