Doug's 5 Day High Definition Routine Workout Summary: Average: 4.

5 (245 votes) Description of Workout: Doug's 5 day high definition routine is designed to increase muscle definition and burn body fat. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session. Workout notes: • • • • 2 Warm up sets to be completed on 1st exercise per body-part. 1st warm up set at a very light weight, 2nd Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and Abdominals are performed after each training session 30 Seconds rest between sets

warm up set at approx ½ weight to be used in working set. evening time, at least 2 hrs before bedtime.

Abdominal Exercises: As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

1. 2. 3.

Decline Crunches - 4 sets of 20-25 reps Hanging Leg Raises - 4 sets of 20-25 reps Twisting Crunches - 4 sets of 20-25 reps

Daily Workout Schedule: Saturday - Arms Biceps Exercise Barbell Curl Dumbbell Curl Concentration Curl Triceps Exercise Lying Tricep Extension Sets 4 Reps 15, 12, 10, 10 Sets 4 3 3 Reps 20, 15, 12, 10 15, 12, 10 15, 12, 10

Rope Pushdown Dumbbell Extension

3 3 Sunday - Legs

15, 12, 10 15, 12, 10

Quads/Hams/Glutes Exercise Squats Leg Press Leg Extension Leg Curl Straight Leg Deadlifts Calves Exercise Seated Calf Raise Standing Calf Raise Sets 3 3 Monday - Chest Chest Exercise Incline Dumbbell Press Flat Dumbbell Press Decline Dumbbell Press Cable Crossovers Incline Flys Sets 4 3 3 2 2 Tuesday - Back Back Exercise Smith Machine Barbell Row Bent Over Dumbbell Rows Sets 4 3 Reps 15, 12, 10, 10 15, 12, 10 Reps 15, 12, 12, 10 15, 12, 10 15, 12, 10 12 12 Reps 15, 12, 10 20, 15, 12 Sets 4 3 3 4 3 Reps 20, 15, 12, 10 15, 12, 10 20, 15, 12 20, 15, 12, 10 15, 12, 10

Wide Grip Pull down Seated Rowing Hyper-Extension

3 3 4 Wednesday - Shoulders

15, 12, 10 15, 12, 10 15, 12, 10, 10

Shoulders Exercise Dumbbell Press Side Lateral Raises Dumbbell Rear Delt Fly Dumbbell Shrugs Sets 4 3 3 3 Thursday and Friday - Rest Days Reps 15, 12, 10, 10 15, 12, 10 15, 12, 10 15, 12, 10

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