You are here

Doug's Super Shredding Routine

Average: 3.9 (163 votes)
3.9 5 163
Super shedding routine designed for muscle definition, muscle shaping and fat loss! Hit muscles hard with this ultra slow rep timing!

Workout Summary

Main Goal:
Lose Fat
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
5
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:

Workout Description

Shock your muscles with Dougs ultra-slow-rep-timing shredding routine! Use this workout to burn fat while maintaining muscle mass. This is a 5 day workout, 5 days on 2 days off.

Workout notes:

  • A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.
  • 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. See the table and instructions at the bottom of this page for abdominals.

Daily Workout Schedule:

IMPORTANT: All sets are completed using 8-1-8 rep timing!

Monday - Shoulders
Shoulders
Exercise Sets Reps Timing
Dumbbell Press 8 8 8-1-8
Dumbbell Side Laterals 8 8 8-1-8
Rear Delt Fly 8 8 8-1-8
Barbell Upright Row 8 8 8-1-8
Tuesday - Arms
Arms
Exercise Sets Reps Timing
Barbell Preacher Curl 8 8 8-1-8
Seated Dumbbell Curl (alternate arms) 8 8 8-1-8
EZ Bar Close Grip Bench 8 8 8-1-8
Seated Dumbbell Extension (2 arm) 8 8 8-1-8
Wednesday - Legs
legs
Exercise Sets Reps Timing
Hack Squats 8 8 8-1-8
Leg Extension 8 8 8-1-8
Leg Curl 8 8 8-1-8
Dumbbell Stiff Leg Deadlifts 8 8 8-1-8
Seated Calf Raise 8 8 8-1-8
Thursday - Back
back
Exercise Sets Reps Timing
Barbell Rows 8 8 8-1-8
Lat Pull Down 8 8 8-1-8
V-Bar Pull Down 8 8 8-1-8
Hyper Extension 8 8 8-1-8
Friday - Chest
Chest
Exercise Sets Reps Timing
Flat Dumbbell Press 8 8 8-1-8
Incline Dumbbell Press 8 8 8-1-8
Incline Flys 8 8 8-1-8
Cable Crossover 8 8 8-1-8
Abdominals After Every Workout
Abdominals
Exercise Sets Reps Timing
Weighted Crunches* 8 8 8-1-8
Machine Seated Knee Raises** 8 8 8-1-8
Machine Twisting Crunches* 8 8 8-1-8
* Pushdown machine with rope
** Bench knee raises with feet in straps on low pulley

Saturday & Sunday - Rest Days

Related Workouts View all Fat Loss Workouts

  • Share This Article
  • Rate & Share
    Average: 3.9 (163 votes)
  • About The Author
    Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.
Related Supplements View all Top Supplements
Test HD

Natural Ingredients Harnessing The Power Of Testosterone!

4.75
Average: 4.8 (13 votes)
Xtend

Scientific Blend of Aminos for Enhanced Energy & Recovery!*

4.65
Average: 4.7 (62 votes)

Comments (353)

Add a comment

No Profile Pic
vincent
Posted Wed, 05/26/2010 - 08:09

what exactly is a 8-1-8 timing?

  • 46
  • 21
Steve's picture
Steve
Posted Wed, 05/26/2010 - 08:17

8 second concentric, one second hold at contraction, 8 second eccentric. This means you should take 8 seconds to lift the bar, hold it for a second, then take 8 seconds to lower the bar to the exercise starting position.

  • 55
  • 35
No Profile Pic
Joel
Posted Thu, 02/17/2011 - 14:32

is the 8-1-8 only used in the last rep of each set?

  • 27
  • 30
No Profile Pic
Jason
Posted Fri, 04/20/2012 - 11:38

Hi Steve,

I am 24, 5' 3", and weigh about 156 pounds. I want to lose about 5-10 pounds. However, my schedule prevents me from going to the gym more than 3-4 times a week (if that). Do you have any recommendations? Obviously, because of my schedule I focus more on calorie intake, which is about 1300-1500. Is that right? Should it be more or less? I also (try) run 2-3 miles, three times a week. In the summer I play ice hockey in an adult league--one to two games a week.

Thoughts?

Thanks,

Jason

  • 26
  • 23
No Profile Pic
jonathan
Posted Fri, 02/04/2011 - 01:45

dose this workout really help u lose weight?

  • 20
  • 24
No Profile Pic
Daniel
Posted Fri, 09/30/2011 - 05:37

The weight exercises will mainly help maintain your muscle mass. But realise that this is only part of the set routine. By staying committed to the two one-hour cardio sessions as well as the post ab work-out daily (resting the 2 days), along with a good diet, than yes, this should strip down fat whilst encouraging toning.

  • 17
  • 18
No Profile Pic
Rasha J Thomas
Posted Tue, 04/26/2011 - 12:19

what exactly is a 8-1-8 timing?

  • 27
  • 18
No Profile Pic
sunil perera
Posted Thu, 05/19/2011 - 08:32

i am going to try this.

  • 20
  • 14
No Profile Pic
Robert forest
Posted Sat, 10/15/2011 - 11:05

what exactly is a 8-1-8 timing

  • 18
  • 24
No Profile Pic
Mike
Posted Thu, 05/27/2010 - 23:31

So this will cut fat and build definition at the same time?

  • 17
  • 16
Steve's picture
Steve
Posted Fri, 05/28/2010 - 07:37

With a proper diet you will lose fat. TO retain muscle mass while cutting you need to make sure to push for progressive resistance.

  • 25
  • 18
No Profile Pic
Mike
Posted Fri, 05/28/2010 - 16:53

Awesome thanks

  • 14
  • 14
No Profile Pic
bobby
Posted Mon, 05/31/2010 - 19:56

Can intermediate lifters do this workout and what would you suggest? just whatever you can do while keeping form and the timing?

  • 18
  • 14
Steve's picture
Steve
Posted Tue, 06/01/2010 - 11:34

Absolutely. This is a good workout for intermediates. Use as much weight as you can for each set.

  • 17
  • 20
No Profile Pic
Ben Balathevan
Posted Thu, 01/27/2011 - 14:42

Hi there, i am in shape but have some bits of fat i wanna lose and saw the work out for 8 1 8 but use as much weight.. will this really work? i tried today and struggled.. can it work with weights abit less? or can you suggest anything to me for getting ripped quickly?

  • 22
  • 19
No Profile Pic
bobby
Posted Tue, 06/01/2010 - 20:17

ok thanks. will the slow rep timing help maintain muscle mass bc of the amount of blood being pumped in? or is it jsut like you said you need to keep pushing for higher weight from week to week?

  • 15
  • 15
Steve's picture
Steve
Posted Wed, 06/02/2010 - 09:07

You want to use as much weight as you can for the slow sets. That will help you maintain muscle.

  • 18
  • 16
No Profile Pic
Mike D
Posted Wed, 08/01/2012 - 11:41

Should we use the same weight for all 8 sets of each exercise or increase/decrease? Is there a recommended percent of our max we should use? Sounds like we will need to decrease each set if we are pushing ourselves to the max on each set...

  • 22
  • 15
No Profile Pic
bobby
Posted Wed, 06/02/2010 - 22:55

On back can bent over rows be replaced with close grip bent over rows or will they not do the same thing

  • 14
  • 18
Steve's picture
Steve
Posted Thu, 06/03/2010 - 09:22

You can use a closer grip row. That's fine.

  • 17
  • 14
No Profile Pic
patrick
Posted Sat, 06/05/2010 - 17:12

8 sets seems a little excessive to me. Is this correct?

  • 16
  • 19
Steve's picture
Steve
Posted Sun, 06/06/2010 - 09:48

Yes, the workout advocates 8 sets per exercise.

  • 17
  • 15
No Profile Pic
Mat
Posted Mon, 06/07/2010 - 15:04

How low intensity is the cardio for this program?

  • 17
  • 12
Steve's picture
Steve
Posted Mon, 06/07/2010 - 17:21

There is no specified type of cardio for this routine, so you can choose whichever form of cardio you prefer and cater it to your conditioning level.

  • 18
  • 12
No Profile Pic
Tim
Posted Tue, 06/08/2010 - 23:09

Any tips on sugested food intake for a proper diet?

  • 18
  • 16
Steve's picture
Steve
Posted Wed, 06/09/2010 - 08:43

Here is a great article on bodybuilding nutrition:

http://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-d...

  • 19
  • 16
No Profile Pic
Ze
Posted Wed, 06/09/2010 - 18:57

I would like to work out 3 consecutive days (Mon, Tues, Wed) and complete the above schedule. Would the below work?
Monday:
1 Hr Cardio
1 Hr Shoulders + Back & Abs
Tuesday:
1 Hr Cardio
1 Hr Biceps + Triceps & Abs
Wednesday:
1 Hr Cardio
1 Hr Chest + Legs & Abs

  • 15
  • 30
Steve's picture
Steve
Posted Thu, 06/10/2010 - 07:47

Hi Ze...I wouldn't recommend that approach. Shoulders, triceps and chest are all pushing movements and it's best to get in some rest in between pushing movements so your triceps aren't tired for chest day, etc. This would be better:

Monday:
1 Hr Chest + Triceps & Abs
1 Hr Cardio
Tuesday:
1 Hr Legs + Back & Abs
1 Hr Cardio
Wednesday:
1 Hr Shoulders + Biceps & Abs
1 Hr Cardio

  • 22
  • 21
No Profile Pic
jordan thompson
Posted Mon, 10/25/2010 - 17:15

can i use this workout for a couple of weeks and then switch it up? or should i only use it for one week then switch it?

  • 19
  • 18
Steve's picture
Steve
Posted Tue, 10/26/2010 - 09:15

Hi Jordan,

There is no need to switch up the exercises in this routine that often.

  • 14
  • 19
No Profile Pic
abhineet singh
Posted Wed, 01/05/2011 - 04:55

sir me doing like
MONDAY
20 min trademill
chest + back
1/2 hr stomach exercise

TUESDAY
20 min trademill
shoulder + triceps
1/2 hr stomach exercise

wednesday
20 min trademill
legs + bisceps
1/2 hr stomach exercise

my main aim is to get lean body..
is it ok ???
tell me fast sir....

  • 15
  • 14
Steve's picture
Steve
Posted Tue, 01/18/2011 - 14:27

Your workout looks good. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

  • 16
  • 13
No Profile Pic
Sorin Marikov
Posted Fri, 06/11/2010 - 23:41

I tended to gain aout 45 lbs over the past few years of pure fat in my stomach. Im tryin to loseit as fast a possible. Im on extremely low cal diet per day and i need a work out routine that wil help me burn fast. IS this the way to go?

  • 17
  • 18
Steve's picture
Steve
Posted Sat, 06/12/2010 - 21:06

As a male, you want to make sure you stay over 1800 calories per day. Eating too little per day will generally cause a "bounce back" weight gain after the diet is finished. I would eat somewhere between 2000 to 2500 daily calories and follow this routine.

  • 18
  • 15
No Profile Pic
Tyler
Posted Mon, 06/14/2010 - 03:42

Ive used many of your workouts and am seeing great results. My ? on this workout is do we increase weight each set or stay with one set weight. Thanks

  • 21
  • 15
Steve's picture
Steve
Posted Mon, 06/14/2010 - 09:32

Hi Tyler. You may have to drop weight a bit as you move along in sets to hit the 8 reps. Use as much weight as possible and only drop weight if you believe you might hit failure.

  • 14
  • 14
No Profile Pic
ryan b.
Posted Tue, 06/15/2010 - 14:24

this refers to tylers question above ^^
should we start at a high weight and then work down until its in that 30-40lb range?

  • 17
  • 16
Steve's picture
Steve
Posted Wed, 06/16/2010 - 11:26

Use as much weight as possible for each stated rep range. It may take some trial and error to figure out how much weight to use for each set.

  • 15
  • 14
No Profile Pic
edward
Posted Sat, 06/19/2010 - 22:46

Hi. I'm trying to get perfectly cut, like Cam Gigandet. Which workout do you recommend? This super shredding routine? or the 6 day cutting routine? or the 5 day high definition routine? I am about 5'9 and weight 155 lbs. I am fairly fit because I play tennis, but I have a belly, my chest is a bit flabby, etc. Which workout do you recommend?

  • 14
  • 12
Steve's picture
Steve
Posted Mon, 06/21/2010 - 09:03

Hi Edward,

The 6 day routine is more of an advanced routine. Either this program or the 5 day High Definition program will serve you well.

  • 16
  • 21
No Profile Pic
jordon
Posted Tue, 07/27/2010 - 14:37

hi i have a question ive been working out for four years now and im in really good shape but i really want to get more toned, what is the most high intensity workout, and what little secrets or tips can you give me?

  • 19
  • 12
Steve's picture
Steve
Posted Tue, 07/27/2010 - 18:58

Hi Jordan,

When you say "toned" do you mean lose fat, gain muscle, or both?

  • 16
  • 13
No Profile Pic
albert beck
Posted Sun, 06/20/2010 - 14:16

hi, can u tell me , how many weeks it will take to show the result. if i follow your workout,also is there any other thing i can do, instead of cardio.

  • 16
  • 12
Steve's picture
Steve
Posted Mon, 06/21/2010 - 09:05

Hi Albert,

If you are using an appropriate cutting diet, and training for progression of heavier weight, you should be losing about 8 pounds of fat per month.

If you do not enjoy intense cardio, you can try walking or swimming.

  • 17
  • 16
No Profile Pic
Adam
Posted Mon, 06/21/2010 - 02:36

I am an ectomorph and I am in decent shape with low body fat. I am looking for a workout that will tone my muscles. Is this workout correct for me? Or is it designed for more for fat burning and if so will this hurt me with my low body fat?

Thank you.

  • 16
  • 21
Steve's picture
Steve
Posted Mon, 06/21/2010 - 09:06

Hi Adam,

I would recommend a muscle building workout:

http://www.muscleandstrength.com/workouts/muscle-building.html

  • 15
  • 14
No Profile Pic
George
Posted Mon, 06/21/2010 - 20:22

Hey Steve,

I don't mind weighing more if I do not appear flabby, that is gaining muscle and losing fat (stomach in particular). I haven't been in the gym since September and was wondering if this workout was appropriate for me (I am not exactly sure where I fall in terms of experience).

  • 16
  • 17
Steve's picture
Steve
Posted Tue, 06/22/2010 - 12:30

Hi George,

What is your primary goal? Are you looking to gain muscle mass?

  • 17
  • 13
No Profile Pic
edward
Posted Tue, 06/22/2010 - 02:01

I just did my first workout today for shoulders, and if I don't get sore tomorrow, does that mean I'm not using the right weight? should I be going higher?

  • 17
  • 12
Steve's picture
Steve
Posted Tue, 06/22/2010 - 12:32

Hi Edward,

Muscle soreness is not the best indicator of workout effectiveness. I have been lifting for 20+ years and have never had shoulder soreness. With that said, you should always be pushing yourself for more reps and ultimately more weight. Never waste a set.

  • 19
  • 13

Pages

Add new comment