Aloittelijoille/hargainereille suunnattu yksijakoinen muunnos10-8-6-15 Vince Gironda Training Course
Vince's approach on this program is predicated on utilizing percentages of 6 rep maxes, perfect form (as always), one exercise per bodypart, three upper body workouts per week and two lower body workouts per week. It is also the only routine I am aware of for which Vince recommended longer rest periods -- up to 60 seconds.
As with most of Vince's approaches, the ego has no place. One calculates a 6 rep max in a given exercise and this becomes "100%". The 10 rep set is performed with 50% of that number, rest of "up to" 60 seconds is allowed then the 8 rep set is performed with 75% of the 6 rep max, rest up to 60 seconds and go with the 100% for 6 reps, finishing off with 15 reps at 35% of 6 rep max. For a bench 6 rep max of 200#, this would mean 10x100 8x150 6x200 15x70.
If you're ectomorph or a beginner, then follow this workout 3 times per week. For each exercise perform 4 sets with a rep scheme of 10-8-6-15. Rest 3 minutes between sets.
Close-Grip Bench Press