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 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:

Exercise	Sets	Reps
Decline Crunches	4	20-25
Hanging Leg Raises	4	20-25
Twisting Crunches	4	20-25

5 Day Workout Schedule

You'll be working out 5 days each week and have 2 rest days. This workout is designed to have you hitting the gym Monday - Friday with Saturday and Sunday as your rest days. If you feel like you need a rest day during the week, you can workout Monday-Wednesday, have a rest day on Thursday, workout Friday and Saturday, and take your final rest day on Sunday. Below is the suggested workout schedule:

• Monday - Arms
• Tuesday - Legs
• Wednesday - Chest
• Thursday - Back
• Friday - Shoulders
• Saturday - Rest
• Sunday - Rest

Doug's 5 Day High-Definition Routine

Monday - Arms

Exercise	Sets	Reps
Barbell Curl	4	20, 15, 12, 10
Dumbbell Curl	3	15, 12, 10
Concentration Curl	3	15, 12, 10
Lying Tricep Extension	4	15, 12, 10, 10
Rope Pushdown	3	15, 12, 10
Dumbbell Extension	3	15, 12, 10

Tuesday - Legs

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
Seated Calf Raise	3	15, 12, 10
Standing Calf Raise	3	20, 15, 12

Wednesday - 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

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

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