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I was thumbing through "West Coast Bodybuilding Scene" by Dick Tyler the other day and came across a quick free-hand workout from the legendary "Iron Guru" of bodybuilding, Vince Gironda. This routine caught my eye because you could bang it out in 20-30 minutes and give yourself a pretty intense upper body workout using a minimum number of exercises. This could be a perfect routine when you're pressed for time and can't get to the gym or when you need a change of pace from a stale routine.

First Vince does chins for 10 reps, then 10 pushups followed by 10 dips all done without a pause between sets. This giant set is repeated until he has done the whole thing 10 times over. He claimed be can do the whole thing in 20 minutes and was aiming to trim time off of this! Now, since you and I are mere mortals, I would suggest adjusting the sets and reps to something more managable to start with and that corresponds with your current conditioning. If you need to take a short rest between giant sets please feel free to do so.

If you want to get creative with this workout you could do chins with palms facing you for the first set and palms facing out for the second set while alternating for the next sets. Palms facing in you will hit the biceps and lower lats while palms facing out will hit the upper lats for width. If you wish to create a total body workout maybe add crunches for the midsection and lunges or deep knee bends for the legs. Do as one complete giant set for as many sets as you comfortably can. Go easy at first but blast it when you are ready and able. Consider this a shock routine to kick start new growth or for a change of pace from your usual training routine.

The "Iron Guru" Vince Gironda was a legendary trainer who owned Vince's Gym on Ventura Blvd. in Studio City, California. During his nearly 50 years in business Vince trained many bodybuilding greats such as Larry Scott, Lou Ferrigno, and Arnold Schwarzenegger to name just a few. When the Hollywood studios needed to whip their stars into quick shape Vince would get the call. He has trained stars like Cher, Clint Eastwood, Denzel Washington, James Garner, Tommy Chong, Erik Estrada, Clint Walker, Brian Keith, and many others. Vince's training methods and nutritional advice were controversial and he was extremely outspoken yet he is considered to be one of the legends in the bodybuilding world.

For more information about Vince Gironda visit Ron Kosloff's website vincegironda.com. Ron is an authority on Vince Gironda training techniques.