Module 43: Workout Plan For Lazy Hollywood Actors

Picture this: You're leading Hollywood actor. Your life is pretty great. You're rich, famous and women pretty much throw themselves at you nearly every day.

Every night, you're invited to a different party, gathering or club. As a result, you've gotten a little soft around the middle. But no worries. Life is good and you don't have any immediate movie roles coming up.

Then the phone rings. It's your agent: You've just been cast in a major movie. They need you in top shape. Oh, and the movie starts shooting in two weeks. You hang up and start to panic.

But then the phone rings again. On the other end of the line is the Iron Guru -- Vince Gironda. He's a legendary trainer to the stars and it's his job to take out of shape actors and get them into "big screen shape" in no time flat.

This is the workout plan he used. It's nearly 50 years old now but it works. So if you've got a beach vacation or an important event on the horizon, give this plan a try:

The Vince Gironda 8x8 Workout

Day 1
Chest
Decline low cable – crossover (touch hands at waistline) 8 X 8
Bench press to neck – 8 X 8
Incline Dumbbell Press – (palms facing each other) 8 X 8
Wide Grip V-Bar Dips – 8 X 8

Biceps
Drag Curl – 8 X 8
Preacher curl (top of bench at low pec line) – 8 X 8
Incline Dumbbell Curl – 8 X 8

Forearms
Zottman Curl – 8 X 8
Barbell Wrist Curl – 8 X 8

Day 2
Shoulders
Dumbbell Side Lateral raise seated – 8 X 8
Wide Grip upright row – 8 X 8
Front to back barbell shoulder press – 8 X 8
Dumbbell bent over rear deltoid lateral – 8 X 8

Triceps
Kneeling rope extension – 8 X 8
Lying Tricep Extension – 8 X 8
2 Dumbbell Tricep Kickback – 8 X 8

Day 3
Back
Sternum Chin up – 8 X 8
High bench two dumbbell rowing – 8 X 8
Low cable row with 18″ high pulley – 8 X 8
Medium Grip Lat Pulldown to Chest – 8 X 8

Abs
Double Crunch – (pull in knees and elbows together at same time) 8 X 8
Weighted Crunch – 8 X 8
Lying Bent Knee Leg Raises – 8 X 8

DAY 4
Quads
Front Squat – 8 X 8
Hack machine squat – 8 X 8
Sissy Squat – 8 X 8
Leg Extension – 8 X 8

Hamstrings –
Supine Leg Curl – 8 X 8
Seated leg Curl machine – 8 X 8

Calves Standing Calf raise – 8 X 20
Seated Calf raise – 8 X 20

The key to this workout plan is keeping the rest periods short -- just 30 seconds between sets. Some of Vince's advanced students managed to get the rest periods down to 15 seconds, but you'll certainly have to build to that.

This is certainly not a long term program, but if you've got a beach vacation or important event coming up in the next 2-4 weeks, give this plan a try.

It's not easy, but you'll love the results.

Matt Marshall, certified personal trainer and founder of Fitness Under Oath

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