6x6 Workout - Chest & Triceps

Download Your Copy Of The Vince Gironda Program at:
http://www.VinceGirondaProgram.com

In this video we're going to be kicking it old school with a chest and tricep workout using the 6 x 6 routine. How this works is you'll do 6 sets of each exercise, for 6 reps per set, but the kicker that makes this workout unique is that you'll only rest for 15 seconds between sets!

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6x6 Chest & Triceps Workout:
http://www.youtube.com/watch?v=O8H-xnf3jWw

6x6 Back & Biceps Workout:
http://www.youtube.com/watch?v=TWxEIH5uNjs

6x6 Shoulder Workout:
https://www.youtube.com/watch?v=7rTU8CagKwU

6x6 Leg Workout:
https://www.youtube.com/watch?v=8U6XPp68mFQ
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The 6x6 workout was a famous routine that Vince Gironda (aka: The Iron Guru) used back in the "Pumping Iron" days of bodybuilding. This method has been shown to stimulate muscle hypertrophy from cumulative fatigue over the course of 6 sets. This style of training is great because it increases your work capacity and builds muscle with a much lower risk of getting injured compared to traditional heavy lifting type of workouts.

When doing the 6 x 6 training routine you need to keep the same weight while doing your working sets. Then each workout you'll strive to make some form of progressive overload. Either by increasing the weight lifted by 5 pounds, provided that you were able to get all 6 sets of 6 reps by yourself with good exercise form, or by reducing the rest times between sets until you are literally down to resting only 15 seconds between sets.

Having a timer or a watch with a second hand is really helpful for keeping the rest times accurate. Obviously this isn't the type of workout routine to follow for those who go to the gym to socialize. So if you are going to chat with your buddies, or try to strike up a conversation with the cute girl wearing slim fitting yoga pants, please do it after your weight training workout is finished.

In this 6x6 Chest & Tricep workout we're selecting our exercises based on the Positions Of Flexion principle of using a mid-range compound move, a fully stretched move, and a peak contraction move.

The workout is as follows:

Bench Press 6 x 6
Incline Bench Dumbbell Fly 6 x 6
Cable Cross Over Fly 6 x 6
Tricep Cable Push Down 6 x 6
Overhead Dumbbell Extension 6 x 6
*Push Ups 6 sets of as many reps as you can do.

The push ups are added in as a killer finishing move where you can safely rep out to failure and leave it all on the gym floor - literally!

Note:
It's ok to rest a few minutes between different exercises. It will take some time to move from one exercise machine to another and get set up. But once you start an exercise you are on the clock, so time your rest periods accurately until you complete all 6 sets of 6 reps for that exercise.

Lee Hayward's Blog: http://www.LeeHayward.com/blog
Total Fitness Bodybuilding "Inner Circle": http://www.TotalFitnessBodybuilding.com
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