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7 Haziran 2013 Cuma
Doug\'s 5 Day High Definition Routine
This 5 day routine is designed to retain muscle mass while stripping fat! It\'s a mixture of cardio and weight training.
Workout Summary
Recommended supplements for this workout:
- Whey Protein
- BCAA Powder
- Essential Fats (EFAs)
- Green Tea Extract
Workout Description
Doug\'s 5 day high definition routine is designed to increase muscle definition and burn bodyfat. 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 bodypart. 1st warm up set at a very light weight, 2nd warm up set at approx ½ weight to be used in working set.
- Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.
- Abdominals are performed after each training session
- 30 Seconds rest between sets
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- 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:
| Monday - Arms | ||
|---|---|---|
| Biceps | ||
| Exercise | Sets | Reps |
| Barbell Curl | 4 | 20, 15, 12, 10 |
| Dumbbell Curl | 3 | 15, 12, 10 |
| Concentration Curl | 3 | 15, 12, 10 |
| Triceps | ||
| Exercise | Sets | Reps |
| Lying Tricep Extension | 4 | 15, 12, 10, 10 |
| Rope Pushdown | 3 | 15, 12, 10 |
| Dumbbell Extension | 3 | 15, 12, 10 |
| Tuesday - Legs | ||
|---|---|---|
| Quads, Hamstrings and Glutes | ||
| Exercise | Sets | Reps |
| Squats | 4 | 20, 15, 12, 10 |
| Leg Press | 3 | 15, 12, 10 |
| Leg Extension | 3 | 20, 15, 12 |
| Leg Curl | 4 | 20, 15, 12, 10 |
| Straight Leg Deadlifts | 3 | 15, 12, 10 |
| Calves | ||
| Exercise | Sets | Reps |
| Seated Calf Raise | 3 | 15, 12, 10 |
| Standing Calf Raise | 3 | 20, 15, 12 |
| Wednesday - Chest | ||
|---|---|---|
| Chest | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Press | 4 | 15, 12, 12, 10 |
| Flat Dumbbell Press | 3 | 15, 12, 10 |
| Decline Dumbbell Press | 3 | 15, 12, 10 |
| Cable Crossovers | 2 | 12 |
| Incline Flys | 2 | 12 |
| Thursday - back | ||
|---|---|---|
| Back | ||
| Exercise | Sets | Reps |
| Smith Machine Barbell Row | 4 | 15, 12, 10, 10 |
| Bent Over Dumbbell Rows | 3 | 15, 12, 10 |
| Wide Grip Pulldown | 3 | 15, 12, 10 |
| Seated Rowing | 3 | 15, 12, 10 |
| Hyper-Extension | 4 | 15, 12, 10, 10 |
| Friday - Shoulders | ||
|---|---|---|
| Shoulders | ||
| Exercise | Sets | Reps |
| Dumbbell Press | 4 | 15, 12, 10, 10 |
| Side Lateral Raises | 3 | 15, 12, 10 |
| Dumbbell Rear Delt Fly | 3 | 15, 12, 10 |
| Dumbbell Shrugs | 3 | 15, 12, 10 |
Saturday & Sunday - Rest Days
2 Day Intense Fat Loss & Muscle Tone Workout
2 Day Intense Fat Loss & Muscle Tone Workout
Workout Summary
Workout Description
This is a 2 day full body workout aimed at those individuals wanting fat loss and muscle tone. This routine was put to the test and after 4 weeks the clients actually loss fat (some 8 to 9 pounds) while gaining lean muscle mass (some 8 to 12 pounds).
The routine is designed for NO rest time in between exercises with 5 minute cardio sessions. Toughness of the routine will depend on the intensity of reps and cardio performed.
For optimal results, one should add cardio in an additional 2 days a week and be on a calorie deficient diet.
| Day 1 | ||
|---|---|---|
| Fat Loss & Tone Workout - Day 1 | ||
| Exercise | Sets | Reps |
| Sandbag Situps | 1 | 50 |
| Oblique Crunches (each side) | 1 | 30 |
| X Lunges holding dumbbells | 1 | 30 each leg |
| 5 Minutes of Cardio (Eliptical or Tredmill) | ||
| Exercise | Sets | Reps |
| Preacher Curl (machine or free weight) | 1 | 30 |
| Seated Calf Raises | 1 | 30-50 |
| Jumping Lunges | 1 | 30 each leg |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Shoulder Press Machine | 1 | 30 |
| Tricep Machine | 1 | 30 |
| Seated Leg Curls | 1 | 30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Inner Leg Machine | 1 | 30-50 |
| Assisted Pull Ups | 1 | 30 |
| Lunges | 1 | 30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Leg Raises | 1 | 30 |
| Jump Rope | 1 | 1.5mins |
| Smith Machine Pull Ups | 1 | 30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Mountain Climbers | 1 | 30 |
| Push Ups on Smith Machine Barbell | 1 | 30 |
| Outer Leg raises on mat | 1 | 30 each leg |
| Butt Kicks (weighted) | 1 | 50 each leg |
| Day 2 | ||
|---|---|---|
| Fat Loss & Tone Workout - Day 2 | ||
| Exercise | Sets | Reps |
| Knee Raise | 1 | 30 |
| Rope Tricep Push down | 1 | 20-30 |
| Seated Rows | 1 | 20-30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Outer Leg Machine | 1 | 30 |
| Leg Press | 1 | 20-30 |
| Standing Calf Raises | 1 | 30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Static Crunch | 1 | 1.5mins |
| Seated Ball Dumbbell Shoulder Press | 1 | 20-30 |
| Leg Extensions | 1 | 20-30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Muffin Tops | 1 | 30 each side |
| Lat Pull Down | 1 | 20-30 |
| Ball Chest Flys | 1 | 20-30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Rope Upright Rows | 1 | 20-30 |
| Standing on One Foot Hammer Curls | 1 | 10 each foot |
| Dumbbell Lat Raises | 1 | 20-30 |
| 5 Minutes of Cardio | ||
| Exercise | Sets | Reps |
| Hyper-Extension | 1 | 30 |
| Plank (Hover) | 1 | To failure |
| Fireman Butt Kicks | 1 | 50 per leg |
Notes For This Workout:
Typical heart-rate should be 75-85% of max heart-rate. This is a tough routine, so start yourself off easy and increase the intensity as capable.
- Jumping Lunges are done without weight.
- Butt Kicks are done with 10lb ankle weight on each leg.
- Muffin Tops should be completed with 25lb weight min.
- IF you have a friend, during static crunch (torso should be 45 degrees to floor) have him play “catch” with a 5 to 8 pound medicine ball. Tossing over head (where client has top reach above his head to catch it) adds a little extra “kick” to this exercise.
Density Giant Set Training: Maintain Muscle During Fat Loss
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Workout Summary
Workout Description
Max Out and Cut Fat
I hear it every time I ask someone their opinion on fat loss. I see it every time I go online. Looking to lose fat? Cardio, cardio and more cardio! Well I have a problem with that, and I think every other muscle-bound guy out there does as well. I don’t like killing myself on the stationary bike in the gym while wearing a garbage bag and having the thermostat cranked up into the triple digits.
Also, another problem I have with this method, is the loss of muscle size and strength during cutting phases. So why not lose some fat while lifting heavy? I’ve devised a density program to reduce or eliminate strength and size loss during a hardcore cutting phase by placing emphasis on the powerlifts.
I promise, you won’t have to touch an elliptical, treadmill, or stationary bike. This program should be a favorite among heavy lifters because it allows you to have a max effort on a powerlift every day, even though it’s a cutting cycle. Because of its uniqueness and difficulty to adapt to, you may even see gains in size and strength while simultaneously cutting fat.
This program is designed as a full body workout with emphasis on a powerlift each day.
- Day 1: Bench Press
- Day 2: Deadlift
- Day 3: Squat
Core work is not included, but can be done as a warm up or cool down. However, stay away from erector muscles, they get plenty of training during the actual workout, and any more activity may lead to overtraining and injury.
A sample day may look like this:
- 5 Minute Dynamic Stretching/ General Warm Up (Done to stretch muscle fibers while raising heart rate)
- 5 Minute Specific Warm Up (Ex. Bench on bench day, etc…)
- Max Effort 1RM on Powerlift
- 5-10 Minute Core Work
- Density Workout
- 5 Minutes Static Stretching/Cool Down
Constructing the program for you:
- Each of the powerlifts should be done at 80% of your 1RM.
- Assistance exercises should be done with 70-75% of your 1RM (possibly more or less depending on your strengths and weaknesses).
- When med balls are called for, use a weight you are comfortable with, if the med ball is too light, you might not receive benefits of that exercise; too heavy, you may be placing emphasis on the wrong muscle groups, or you may experience too much joint stress.
- During the max effort portion, don’t make any more than three attempts at a lift, this will too greatly hurt performance in the later density circuit.
Rules of the Program
- Plyometric/bodyweight exercises can be done with dumbbells if an exercise feels too light.
- Weights should not be increased throughout the program unless a weight feels drastically too light/too heavy.
- Exercises in the program should be repeated through for 25 minutes NO MORE, NO LESS.
- Each exercise in the set should be done back to back, any rest needed should be taken between sets.
- The goal is to add a set done every time through the workout.
- Separate each workout by at least a day to avoid overtraining.
| Day 1 | |
|---|---|
| Bench Press Day | |
| Exercise | Reps |
| Bench Press | 5 |
| Push Up | 20 |
| Push Press | 10 |
| Medicine Ball Jump Snatch | 15 |
| Incline Dumbbell Bench Press | 10 |
| Chest Dip | 15 |
| Day 2 | |
|---|---|
| Deadlift Day | |
| Exercise | Reps |
| Deadlift | 5 |
| Back Extension | 20 |
| Barbell Curl | 10 |
| Close Grip Chin Up | 15 |
| Dumbbell Lunge | 10 |
| Split Squat | 15 |
| Day 3 | |
|---|---|
| Squat Day | |
| Exercise | Reps |
| Squat | 5 |
| Tuck Jump | 20 |
| Upright Row | 10 |
| Inverted Row | 15 |
| ATG Front Squat | 10 |
| Dumbbell High Pulls | 15 |
So there it is. If you want to lose some fat, put down the cell phone and stop texting for 25 minutes to get in the best shape of your life. You’ll look better, and still be able to bench an impressive load. Try this program for a month or two, and then come back and do it again the next time you want to lose a little fat. Have fun maxing out on the powerlifts, but be ready to sweat your ass off when it’s time to work.