30 Day Hollywood Muscle Routine(s)
Published: Sat, 11/04/17
Question. I need to get “ripped” in the next 30 days because my best friend is getting married and I am going to be his best man. I just paid some pretty big bucks for a Vince Gironda’s course off eBay. It’s the one titled: How I train the MOVIE STARS. I thought it would be awesome because the course from what I understood is the one Vince used to get Movie Stars into shape and in 10 days. Well much to my chagrin while it only has 9 exercises you have to train two times a day for a week straight.
That’s too much training for me. I wouldn’t mind training a few days a week but only once per day. I’m desperate Mike and I wonder if you might know of a program that can get me “ripped” in the next 30 days.
e-mail from: Thomas B. Suckinaw
Westy's Answer. Thomas, I am not adapting very well to age of “instant everything” and everybody wanting a miraculous shortcut, yesterday.
I’d bet you a meal at The Red Robbin that you knew fully well in advance of 30 days that your best bud was going to get married. You could have been in primo shape months ago but no, it appears that you fiddle farted around until the 11th hour and now its crunch time. While I can give you the straight talk on training you’re on your own to find someone who can give you a short-term crash diet to compliment the workout program I am going to share with you. Plain and simply I don’t have time to go into a diet plan.
Vince Gironda’s booklet, ‘How I train the MOVIE STARS, is without a doubt the Ferrari of training systems for getting in the best possible spot on condition in the shortest amount of time. However there is another little know program which almost mimic’s the end results of Vince’s program. It is aptly called, ‘The 30 Hollywood Muscle Routine(s)’. It consists of 4 seven day programs with one building on the other in terms upping the intensity on the muscles. Here’s what it looks like on paper.
30 Day Hollywood Muscle Routine(s)
Routine No. 1
Monday – Chest & Back
Superset #1:
Barbell incline press 2 x 10
Bodyweight only pull-ups 2 x Goal
l
Superset #2:
Parallel Bar Dips 2 x Goal
Barbell bent-over rows 2 x 8
Superset #3:
Flat dumbbell flyes 2 x 15
Lat mach close-grip pulldowns 2 x 12
Tuesday – RECOVER & GROW
Wednesday – Delts & Arms
Barbell press overhead 3 x 12
Superset #1:
Barbell upright rows 2 x 10
Dumbbell lateral raises 2 x 15
Superset #2:
Barbell upright rows 2 x 10
Dumbbell bent-over laterals 2 x 15
Superset #3:
Seated dumbbell curls 2 x 15
One-dumbbell triceps extension 2 x 15
Superset #4:
Barbell preacher curl 1 x 15
Lying barbell triceps extension 1 x 15
Thursday – RECOVER & GROW
Friday – Legs
Barbell back squats 4 x 10
Superset #1:
Mach leg extensions 2 x 15
Mach leg curls 2 x 15
Barbell stiff-legged deadlifts 2 x 12
Superset #2:
Standing calf mach heel raises 2 x 20
Seated calf mach heel raises 2 x 25
Saturday & Sunday – RECOVER & GROW
Routine No. 2
Monday & Thursday – Back, Chest, Arms
Superset #1:
Incline barbell press 3 x 10
Lat mach close-grip pulldowns 3 x 12
Superset #2:
Parallel bar dips 2 x Goal
Barbell bent-over rows 3 x 12
Superset #3:
Alt. seated dumbbell curls 2 x 15
Lying barbell triceps extension 2 x 15
Tuesday & Friday – Legs, Shoulders
Barbell back squats 2 x 10
Mach leg extensions 2 x 15
Barbell stiff-legged deadlifts 2 x 15
Mach leg curls 2 x 15
Mach seated heel raises 2 x 25
Mach standing heel raises 2 x 20
Barbell shrugs 3 x 15
Triset:
Barbell upright rows 2 x 12
Dumbbell lateral raises 2 x 15
Bent-over dumbbell lateral raises 2 x 15
Wednesday, Saturday, Sunday – RECOVER & GROW
Routine No. 3
Monday – Chest
Incline barbell press 3 x 12
Superset:
Parallel bar dips 3 x Goal
Flat dumbbell flies 3 x 15
Tuesday – Back
Wide-grip pull-ups 3 x Goal
Barbell bent-over rows 3 x 10
Lat mach close-grip pulldowns 3 x 15
Wednesday – Shoulders
Barbell press over head 3 x 12
Triset:
Barbell upright rows 3 x 10
Dumbbell lateral raises 3 x 15
Bent-over dumbbell lateral raises 3 x 15
Barbell shrugs 3 x 12
Thursday – RECOVER & GROW
Friday – Legs
Barbell back squats 3 x 10
Barbell stiff-legged deadlifts 2 x 12
Mach leg extensions 2 x 15
Mach leg curls 2 x 15
Superset:
Mach seated heel raises 3 x 30
Mach standing heel raises 3 x 25
Saturday – Arms
Superset #1:
Standing dumbbell curls 3 x 15
Lat mach triceps pushdowns 3 x 15
Superset #2:
Barbell preacher curls 1 x 12
One-dumbbell triceps ext 1 x 12
Superset #3:
Barbell preacher curls 1 x 15
One-dumbbell triceps ext 1 x 15
Sunday – RECOVER & GROW
Routine No. 4
Advanced Total Body Workout
(Monday, Wednesday Friday)
or
(Tuesday, Thursday, Saturday)
4 Days Per Week – RECOVER & GROW
Barbell back squats 3 x 10
Mach leg extensions 1 x 15
Mach seated heel raises 2 x 25
Barbell stiff-legged deadlifts 2 x 15
Barbell bent-over rowing 1 x 15
Superset #1:
Incline barbell press 3 x 10
Lat mach close-grip pulldowns 3 x 15
Superset #2:
Barbell bent-over rowing 1 x 15
Parallel bar dips 1 x Goal
Barbell press overhead 3 x 12
Superset #3:
Dumbbell lateral raises 2 x 15
Dumbbell bent-over lateral raises 2 x 15
Seated dumbbell curls 2 x 10, 15
Lat mach triceps pushdowns 2 x 10, 15
Rest-pause 60-90 seconds between sets. And be sure to do some ab work at home since none is included in these programs. Tackle each workout with a determination to reach the end result (Visualize the end result as well.) of getting “ripped” in the next 30 days.
Can you actually achieve a “ripped body” and steel cord striations in 30 days? The success of the Hollywood Muscle Routine(s) will depend how out of shape you are. Obviously it will take longer if you are lugging around an extra 20 pounds of body fat. If you are solid but not muscular you can still do it in record time. Whatever your condition Thomas, you will notice considerable changes after four weeks on this program. Women would also do well using this program in one form or another.
Keep training hard,
Mike Westerdal
CriticalBench.com