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

Main Goal:

Build Muscle

Workout Type:

Split

Training Level:

Intermediate

Days Per Week:

5

Equipment Required:

Barbell, Bodyweight, Cables, Dumbbells, Machines

Target Gender:

Male & Female

Author:

Doug Lawrenson

Recommended supplements for this workout:

1. Whey Protein



2. BCAA Powder



3. Essential Fats (EFAs)



4. 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:

1. Decline Crunches - 4 sets of 20-25 reps



2. Hanging Leg Raises - 4 sets of 20-25 reps



3. 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