8/9/2019 Workout Journal

1/12

VINCE DEL MONTE FITNESS PRESENTSTHE 8-8-16 HYPER-GROWTH PROTOCOL

Date: Week: Bodyweight: Bodyfat %:

Week 1: Day 1: Chest, Biceps, Shoulders

Exercise Sets Reps Tempo Rest Set 1Weight/Reps

Set2Weight/Reps

Set 3Weight/Reps

Set 4Weight/Reps

A1. Hi Incline Dumbbell Presses 2 8 40X0 10

A2. Decline Dumbbell Presses 2 8 40X0 10

A3. Hi To Low Cable Flys With External To Internal

Rotation

2 16 40X0 2 min

B1. Incline Dumbbell Curls 2 8 40X0 10

B2. Standing Close Grip Ez Bar Curls 2 8 40X0 10

B3. Prone Incline Zottaman Curls 2 16 40X0 2 min

C1. Bent Over Cable Raises 2 10 30X0 10

C2. Kneeling Side Cable Laterals 2 10 30X0 10

C3. Kneeling Front Cable Raises 2 10 30X0 10

C4. Kneeling Cable Presses 2 10 30X0 10

C5. Lying Cable Upright Rope Rows 2 10 30X0 2 min

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lif explosively, 0 second pause, repeat.

Workout Comments:

8/9/2019 Workout Journal

2/12

VINCE DEL MONTE FITNESS PRESENTSTHE 8-8-16 HYPER-GROWTH PROTOCOL

Date: Week: Bodyweight: Bodyfat %:

Week 1: Day 2: Hips, Quads & Calves

Exercise Sets Reps Tempo Rest Set 1Weight/Reps

Set2Weight/Reps

Set 3Weight/Reps

Set 4Weight/Reps

A1. Conventional Deadlif 2 8 40X0 10

A2. Toes Pointed Lying Leg Curls 2 8 40X0 10

A3. Glute-Ham Raises Or Back Extension 2 16 40X0 2 min

B1. Back Squats Or Leg Press 2 8 40X0 10

B2. Lunges (with Glute Emphasis) 2 8 40X0 10

B3. Heels Elevated Dumbbell Squats 2 16 40X0 2 min

C1. Seated Cal Raises 2 10 2010 10

C2. Standing Cal Press 2 10 2010 10

C3. Donkey Cal Press 2 10 2010 10

C4. Ankle Hops 2 10 2010 2 min

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lif explosively, 0 second pause, repeat.

Workout Comments:

8/9/2019 Workout Journal

3/12

VINCE DEL MONTE FITNESS PRESENTSTHE 8-8-16 HYPER-GROWTH PROTOCOL

Date: Week: Bodyweight: Bodyfat %:

Week 1: Day 3: Back, Triceps, Shoulders

Exercise Sets Reps Tempo Rest Set 1Weight/Reps

Set2Weight/Reps

Set 3Weight/Reps

Set 4Weight/Reps

A1. Neutral Grip Chin Ups 2 8 40X0 10

A2. Head Supported Bent Over Dumbbell Rows 2 8 40X0 10

A3. Seated Incline Straight Arm Rope/Bar Pullovers 2 16 40X0 2 min

B1. Seated Overhead Ez Bar Extensions 2 8 40X0 10

B2. Pre-Shortened Triceps Kickbacks 2 8 40X0 10

B3. Decline Dumbbell Caliornia Press 2 16 40X0 2 min

C1. Bent Over Dumbbell Raises Seated 2 10 30X0 10

C2. Side Dumbbell Lateral Raises Seated 2 10 30X0 10

C3. Front Dumbbell Raises Seated 2 10 30X0 10

C4. Dumbbell Shoulder Presses w/Neutral Grip

Seated

2 10 30X0 10

C5. Dumbbell Upright Rows Seated 2 10 30X0 2 min

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lif explosively, 0 second pause, repeat.

Workout Comments:

8/9/2019 Workout Journal

4/12

VINCE DEL MONTE FITNESS PRESENTSTHE 8-8-16 HYPER-GROWTH PROTOCOL

Date: Week: Bodyweight: Bodyfat %:

Week 2: Day 1: Chest, Biceps, Shoulders

Exercise Sets Reps Tempo Rest Set 1Weight/Reps

Set2Weight/Reps

Set 3Weight/Reps

Set 4Weight/Reps

A1. Hi Incline Dumbbell Presses 3 8 40X0 10

A2. Decline Dumbbell Presses 3 8 40X0 10

A3. Hi To Low Cable Flys With External To Internal

Rotation

3 16 40X0 2 min

B1. Incline Dumbbell Curls 3 8 40X0 10

B2. Standing Close Grip Ez Bar Curls 3 8 40X0 10

B3. Prone Incline Zottaman Curls 3 16 40X0 2 min

C1. Bent Over Cable Raises 3 15 30X0 10

C2. Kneeling Side Cable Laterals 3 15 30X0 10

C3. Kneeling Front Cable Raises 3 15 30X0 10

C4. Kneeling Cable Presses 3 15 30X0 10

C5. Lying Cable Upright Rope Rows 3 15 30X0 2 min

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lif explosively, 0 second pause, repeat.

Workout Comments:

8/9/2019 Workout Journal

5/12

VINCE DEL MONTE FITNESS PRESENTSTHE 8-8-16 HYPER-GROWTH PROTOCOL

Date: Week: Bodyweight: Bodyfat %:

Week 2: Day 2: Hips, Quads & Calves

Exercise Sets Reps Tempo Rest Set 1Weight/Reps

Set2Weight/Reps

Set 3Weight/Reps

Set 4Weight/Reps

A1. Conventional Deadlif 3 8 40X0 10

A2. Toes Pointed Lying Leg Curls 3 8 40X0 10

A3. Glute-Ham Raises Or Back Extension 3 16 40X0 2 min

B1. Back Squats Or Leg Press 3 8 40X0 10

B2. Lunges (with Glute Emphasis) 3 8 40X0 10

B3. Heels Elevated Dumbbell Squats 3 16 40X0 2 min

C1. Seated Cal Raises 3 15 2010 10

C2. Standing Cal Press 3 15 2010 10

C3. Donkey Cal Press 3 15 2010 10

C4. Ankle Hops 3 15 2010 2 min

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lif explosively, 0 second pause, repeat.

Workout Comments:

8/9/2019 Workout Journal

6/12

VINCE DEL MONTE FITNESS PRESENTSTHE 8-8-16 HYPER-GROWTH PROTOCOL

Date: Week: Bodyweight: Bodyfat %:

Week 2: Day 3: Back, Triceps, Shoulders

Exercise Sets Reps Tempo Rest Set 1Weight/Reps

Set2Weight/Reps

Set 3Weight/Reps

Set 4Weight/Reps

A1. Neutral Grip Chin Ups 3 8 40X0 10

A2. Head Supported Bent Over Dumbbell Rows 3 8 40X0 10

A3. Seated Incline Straight Arm Rope/Bar Pullovers 3 16 40X0 2 min

B1. Seated Overhead Ez Bar Extensions 3 8 40X0 10

B2. Pre-Shortened Triceps Kickbacks 3 8 40X0 10

B3. Decline Dumbbell Caliornia Press 3 16 40X0 2 min

C1. Bent Over Dumbbell Raises Seated 3 15 30X0 10

C2. Side Dumbbell Lateral Raises Seated 3 15 30X0 10

C3. Front Dumbbell Raises Seated 3 15 30X0 10

C4. Dumbbell Shoulder Presses w/Neutral Grip

Seated

3 15 30X0 10

C5. Dumbbell Upright Rows Seated 3 15 30X0 2 min

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lif explosively, 0 second pause, repeat.

Workout Comments:

8/9/2019 Workout Journal

7/12

VINCE DEL MONTE FITNESS PRESENTSTHE 8-8-16 HYPER-GROWTH PROTOCOL

Date: Week: Bodyweight: Bodyfat %:

Week 3: Day 1: Chest, Biceps, Shoulders

Exercise Sets Reps Tempo Rest Set 1Weight/Reps

Set2Weight/Reps

Set 3Weight/Reps

Set 4Weight/Reps

A1. Hi Incline Dumbbell Presses 4 8 40X0 10

A2. Decline Dumbbell Presses 4 8 40X0 10

A3. Hi To Low Cable Flys With External To Internal

Rotation

4 16 40X0 2 min

B1. Incline Dumbbell Curls 4 8 40X0 10

B2. Standing Close Grip Ez Bar Curls 4 8 40X0 10

B3. Prone Incline Zottaman Curls 4 16 40X0 2 min

C1. Bent Over Cable Raises 4 20 30X0 10

C2. Kneeling Side Cable Laterals 4 20 30X0 10

C3. Kneeling Front Cable Raises 4 20 30X0 10

C4. Kneeling Cable Presses 4 20 30X0 10

C5. Lying Cable Upright Rope Rows 4 20 30X0 2 min

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lif explosively, 0 second pause, repeat.

Workout Comments:

8/9/2019 Workout Journal

8/12

VINCE DEL MONTE FITNESS PRESENTSTHE 8-8-16 HYPER-GROWTH PROTOCOL

Date: Week: Bodyweight: Bodyfat %:

Week 3: Day 2: Hips, Quads & Calves

Exercise Sets Reps Tempo Rest Set 1Weight/Reps

Set2Weight/Reps

Set 3Weight/Reps

Set 4Weight/Reps

A1. Conventional Deadlif 4 8 40X0 10

A2. Toes Pointed Lying Leg Curls 4 8 40X0 10

A3. Glute-Ham Raises Or Back Extension 4 16 40X0 2 min

B1. Back Squats Or Leg Press 4 8 40X0 10

B2. Lunges (with Glute Emphasis) 4 8 40X0 10

B3. Heels Elevated Dumbbell Squats 4 16 40X0 2 min

C1. Seated Cal Raises 4 20 2010 10

C2. Standing Cal Press 4 20 2010 10

C3. Donkey Cal Press 4 20 2010 10

C4. Ankle Hops 4 20 2010 2 min

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lif explosively, 0 second pause, repeat.

Workout Comments:

8/9/2019 Workout Journal

9/12

VINCE DEL MONTE FITNESS PRESENTSTHE 8-8-16 HYPER-GROWTH PROTOCOL

Date: Week: Bodyweight: Bodyfat %:

Week 3: Day 3: Back, Triceps, Shoulders

Exercise Sets Reps Tempo Rest Set 1Weight/Reps

Set2Weight/Reps

Set 3Weight/Reps

Set 4Weight/Reps

A1. Neutral Grip Chin Ups 4 8 40X0 10

A2. Head Supported Bent Over Dumbbell Rows 4 8 40X0 10

A3. Seated Incline Straight Arm Rope/Bar Pullovers 4 16 40X0 2 min

B1. Seated Overhead Ez Bar Extensions 4 8 40X0 10

B2. Pre-Shortened Triceps Kickbacks 4 8 40X0 10

B3. Decline Dumbbell Caliornia Press 4 16 40X0 2 min

C1. Bent Over Dumbbell Raises Seated 4 20 30X0 10

C2. Side Dumbbell Lateral Raises Seated 4 20 30X0 10

C3. Front Dumbbell Raises Seated 4 20 30X0 10

C4. Dumbbell Shoulder Presses w/Neutral Grip

Seated

4 20 30X0 10

C5. Dumbbell Upright Rows Seated 4 20 30X0 2 min

Note: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lif explosively, 0 second pause, repeat.

Workout Comments:

8/9/2019 Workout Journal

10/12

VINCE DEL MONTE FITNESS PRESENTSTHE 8-8-16 HYPER-GROWTH PROTOCOL

Date: Week: Bodyweight: Bodyfat %:

Week 4: Day 1: Chest, Biceps, Shoulders

Exercise Sets Reps Tempo Rest Set 1Weight/Reps Set2Weight/Reps Set 3Weight/Reps Set 4Weight/Reps

A1. Hi Incline Dumbbell Presses 2* 8 40X0 10

A2. Decline Dumbbell Presses 2* 8 40X0 10

A3. Hi To Low Cable Flys With External To Internal

Rotation

2* 16 40X0 2 min

B1. Incline Dumbbell Curls 2* 8 40X0 10

B2. Standing Close Grip Ez Bar Curls 2* 8 40X0 10

B3. Prone Incline Zottaman Curls 2* 16 40X0 2 min

C1. Bent Over Cable Raises 2* 10** 30X0 10

C2. Kneeling Side Cable Laterals 2* 10** 30X0 10

C3. Kneeling Front Cable Raises 2* 10** 30X0 10

C4. Kneeling Cable Presses 2* 10** 30X0 10

C5. Lying Cable Upright Rope Rows 2* 10** 30X0 2 min

Note:

*Giant Sets but increase loads 5-10%

**10 reps each exercise but increase loads 5-10%

40X0 tempo means 4 seconds to lower, 0 second pause, X means to lif explosively, 0 second pause, repeat.

Workout Comments:

8/9/2019 Workout Journal

11/12

VINCE DEL MONTE FITNESS PRESENTSTHE 8-8-16 HYPER-GROWTH PROTOCOL

Date: Week: Bodyweight: Bodyfat %:

Week 4: Day 2: Hips, Quads & Calves

Exercise Sets Reps Tempo Rest Set 1Weight/Reps Set2Weight/Reps Set 3Weight/Reps Set 4Weight/Reps

A1. Conventional Deadlif 2* 8 40X0 10

A2. Toes Pointed Lying Leg Curls 2* 8 40X0 10

A3. Glute-Ham Raises Or Back Extension 2* 16 40X0 2 min

B1. Back Squats Or Leg Press 2* 8 40X0 10

B2. Lunges (with Glute Emphasis) 2* 8 40X0 10

B3. Heels Elevated Dumbbell Squats 2* 16 40X0 2 min

C1. Seated Cal Raises 2* 10** 2010 10

C2. Standing Cal Press 2* 10** 2010 10

C3. Donkey Cal Press 2* 10** 2010 10

C4. Ankle Hops 2* 10** 2010 2 min

Note:

*Giant Sets but increase loads 5-10%

**10 reps each exercise but increase loads 5-10%

40X0 tempo means 4 seconds to lower, 0 second pause, X means to lif explosively, 0 second pause, repeat.

Workout Comments:

8/9/2019 Workout Journal

12/12

VINCE DEL MONTE FITNESS PRESENTSTHE 8-8-16 HYPER-GROWTH PROTOCOL

Date: Week: Bodyweight: Bodyfat %:

Week 4: Day 3: Back, Triceps, Shoulders

Exercise Sets Reps Tempo Rest Set 1Weight/Reps Set2Weight/Reps Set 3Weight/Reps Set 4Weight/Reps

A1. Neutral Grip Chin Ups 2* 8 40X0 10

A2. Head Supported Bent Over Dumbbell Rows 2* 8 40X0 10

A3. Seated Incline Straight Arm Rope/Bar Pullovers 2* 16 40X0 2 min

B1. Seated Overhead Ez Bar Extensions 2* 8 40X0 10

B2. Pre-Shortened Triceps Kickbacks 2* 8 40X0 10

B3. Decline Dumbbell Caliornia Press 2* 16 40X0 2 min

C1. Bent Over Dumbbell Raises Seated 2* 10** 30X0 10

C2. Side Dumbbell Lateral Raises Seated 2* 10** 30X0 10

C3. Front Dumbbell Raises Seated 2* 10** 30X0 10

C4. Dumbbell Shoulder Presses w/Neutral Grip

Seated

2* 10** 30X0 10

C5. Dumbbell Upright Rows Seated 2* 10** 30X0 2 min

Note:

*Giant Sets but increase loads 5-10%

**10 reps each exercise but increase loads 5-10%

40X0 tempo means 4 seconds to lower, 0 second pause, X means to lif explosively, 0 second pause, repeat.

Workout Comments: