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 |
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