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
Comments (335)
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Posted Wed, 05/26/2010 - 08:09
what exactly is a 8-1-8 timing?
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.
Posted Thu, 02/17/2011 - 14:32
is the 8-1-8 only used in the last rep of each set?
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
Posted Fri, 02/04/2011 - 01:45
dose this workout really help u lose weight?
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.
Posted Tue, 04/26/2011 - 12:19
what exactly is a 8-1-8 timing?
Posted Thu, 05/19/2011 - 08:32
i am going to try this.
Posted Sat, 10/15/2011 - 11:05
what exactly is a 8-1-8 timing
Posted Thu, 05/27/2010 - 23:31
So this will cut fat and build definition at the same time?
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.
Posted Fri, 05/28/2010 - 16:53
Awesome thanks
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?
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.
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?
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?
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.
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...
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
Posted Thu, 06/03/2010 - 09:22
You can use a closer grip row. That's fine.
Posted Sat, 06/05/2010 - 17:12
8 sets seems a little excessive to me. Is this correct?
Posted Sun, 06/06/2010 - 09:48
Yes, the workout advocates 8 sets per exercise.
Posted Mon, 06/07/2010 - 15:04
How low intensity is the cardio for this program?
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.
Posted Tue, 06/08/2010 - 23:09
Any tips on sugested food intake for a proper diet?
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...
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
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
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?
Posted Tue, 10/26/2010 - 09:15
Hi Jordan,
There is no need to switch up the exercises in this routine that often.
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....
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-...
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?
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.
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
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.
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?
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.
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?
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.
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?
Posted Tue, 07/27/2010 - 18:58
Hi Jordan,
When you say "toned" do you mean lose fat, gain muscle, or both?
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.
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.
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.
Posted Mon, 06/21/2010 - 09:06
Hi Adam,
I would recommend a muscle building workout:
http://www.muscleandstrength.com/workouts/muscle-building.html
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).
Posted Tue, 06/22/2010 - 12:30
Hi George,
What is your primary goal? Are you looking to gain muscle mass?
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?
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.
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