Vince Gironda inspired four way compound sets.

Vince Gironda was a legend in the early bodybuilding days, he pioneered many novel concepts that are still being using today. One of these concepts is known as compound training - where multiple movements are chosen for a muscle group and performed in a circuit fashion using 30 seconds of rest in between sets. 

Here we are using - dumbbell press, rope kettle bell rows, side raises and rear flyes. The four exercises are done one after the other with 30 seconds rest in-between, continuing until you have done 8 total sets (so two sets of each moment) 

This is a fantastic way to increase training density and increase your work capacity. Give them a go and get ready for new growth!