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Doug's Super Shredding Routine

Average: 4 (165 votes)
4 5 165
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

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    Average: 4 (165 votes)
  • About The Author
    Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.
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Comments (354)

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Brian
Posted Fri, 09/10/2010 - 00:16

Steve,

I am 6ft and currently 210lbs. About 6 months ago i was at 290lbs and never had any energy or motivation. I finally got off my butt and tried to do something about it. I've lost the 80lbs and i feel a 100 times better than i did. However, im trying to figure out where to go from here. Im pretty sure i've been burning muscle and fat as my normal routine is oatmeal for breakfast (160 cal), Ham/Cheese sandwich w/ Yogurt for lunch (380 cal), and whatever my wife makes for dinner (i try to control the portions but it averages anywhere from 800 to 1200 cal). I drink 32 to 48oz of water with every meal.

My workout is basically been nothing but the elliptical machine for 30min a day in the morning. I was afraid to weight train and cardio at the same time because i wanted to see the weight drop. I didn't have much muscle mass to begin with , it was mostly fat i think.

My goal is to get a lean toned body with some a little bulk and definition. I guess the best person with the body type i want is Ryan Reynolds. His transformation over the last few years has been amazing.

Is this the plan for me or is there another plan? I haven't really lifted any weights since high school football (about 13 years ago).

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Steve
Posted Fri, 09/10/2010 - 12:18

Hi Brian,

Congrats on the weight loss. It sounds like you've been losing some fat and muscle, but fear not. Muscle losses usually come back rapidly with training. At this point in your journey I would recommend avoiding a routine like this, and instead sticking with a muscle building style routine. You need to start pushing yourself with the weights, or you will continue to lose fat and muscle, and will end up thinner but not defined.

Have you trained with weights in the past?

Regarding eating, we need to get you eating properly so you can hit your goals. here are a couple articles I recommend. Let me know if you have any questions.

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

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

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King
Posted Fri, 09/10/2010 - 21:56

One more question. If I usually use around 35-40 for exercises like bicep curl. For the 8-1-8 timing what weight should I use?

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Steve's picture
Steve
Posted Wed, 09/15/2010 - 13:44

Hi King,

I would recommend starting with a weight about 50% of what you would perform a normal speed 8 rep set of bicep curls with. You may have to adjust a little lower or higher, but this is a good starting point.

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Evan
Posted Tue, 09/14/2010 - 19:01

I am 6'7 and around 335 pounds. I am very muscular, but I am nowhere near toned. If I stick to this plan, would it be possible to lose around 75 pounds in the next year?

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Steve's picture
Steve
Posted Thu, 09/16/2010 - 16:24

Hi Evan,

If your diet is in check, I think you could easily hit your goal. Are you currently training with weights?

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Jeff Militano
Posted Tue, 09/14/2010 - 22:33

Hi,

I'm a 46 year old male. I had a heart attack about 5 years ago, but my Doctor has cleared me to start an exercise routine. I lifted a lot when I was younger, but all for strength (football). Now I am almost 300 lbs, but carry it pretty well. I don't know where to start. I don't want to get bigger, just tone up. I have problem areas around my chest and waist. My arms and legs are pretty solid. Any suggestions on how an older, out of shape person can lose weight and tone up without killing myself in the gym? Any help would be greatly appreciated.

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Steve
Posted Thu, 09/16/2010 - 16:28

Hi Jeff,

This is a very intense program, and can require 3+ hours a day. I;m not sure it's the best place for you to start. I would suggest starting slowly with a beginner routine that is 3 days per week, and run it for 2-3 months. I understand you're not a beginner, but I would prefer to see you take some time to slowly get stronger. The important thing for you is diet. Overdoing the cardio right away will cause you to lose muscle and fat, and that's not what you want. I suggest checking out the following workouts and articles. Let me know if you have any questions.

http://www.muscleandstrength.com/workouts/3-introduction-to-bodybuilding...

http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

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Jordan
Posted Sun, 09/26/2010 - 13:33

Hey Steve,
I'm 24 6'3 205 lbs. Right now my BF at 25%. Along with a max intake of 1998 calories a day plus this routine, how long would it take for me to be at 15%? Will I be able to put size on my arms and shoulders? Thanks

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Steve's picture
Steve
Posted Mon, 09/27/2010 - 10:38

Hi Jordan,

You will need to lose about 25 pounds of fat to hit 15%. That should take about 2-3 months if done correctly. Also, it is very hard to add muscle while cutting fat. Some can, but most can't.

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Jordan
Posted Mon, 09/27/2010 - 12:54

Hey Steve,

Will I lose muscle or just maintain and possibly not grow bigger?

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Steve's picture
Steve
Posted Mon, 09/27/2010 - 15:33

If you train hard you should maintain most of it.

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Ryan Sidhoo
Posted Mon, 09/27/2010 - 14:06

I need a new workout because I think I have a wall. I have been lifting a decent ammount for the past 1.5 years.

My workout routine is pretty standard. I do not do it in a pyramid but is I have pretty much the same workouts as: http://www.muscleandstrength.com/workouts/pyramid-volume-training.html ( pyramid volume training link).

I want something new and I do not know where to start. My biggest concern is that I think I need new workouts, even though this Super Shredding routine looks great, I am afraid of it cause it seems like similar works I have been doing before and it will not do anything for me.

I NEED HELP

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Steve's picture
Steve
Posted Mon, 09/27/2010 - 15:35

Hi Ryan,

What are your primary goals right now?

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rob
Posted Thu, 09/30/2010 - 10:51

Steve,
I am back in the gym after several years absence because of injury and i gained 20 lbs which I would like to lose asap, what supplements and excercise being weight training and cardio would you suggest.
Thanks

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Steve's picture
Steve
Posted Thu, 10/07/2010 - 08:56

Hi Rob,

I would suggest starting with a program like this for a couple months:

http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

Cardio can be 3 to 5 times per week, either of off days or post workout. As far as supplements, start with the basics...a good protein powder, a quality multivitamin and fish oil for general health. Once you gain some momentum on your program you could look into a fat burner, creatine and possible a pre-workout supplement for workout energy and a metabolic boost.

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Evan
Posted Thu, 09/30/2010 - 13:47

Hi, I workout hard 5-6 days a week primarily of heavy weightlifting to build more muscle mass and 30 mins moderate intensity cardio after each workout. I need to cut bodyfat though. What would you recommend for me to maintain my goal of adding muscle mass but not the bodyfat? Also how do I cut the fat I do have without taking away from adding muscle?

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Carl
Posted Tue, 10/19/2010 - 08:49

Hi, i am doing the super shredding workout, the only weights I have are the powerblocks dumbbells. what exercises can you recommend for the back and legs?
thanks

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Steve's picture
Steve
Posted Wed, 10/20/2010 - 12:53

Hi Carl,

There are quite a few choices. Check out the exercise section for each bodypart. You will find a number of dumbbell exercises listed.

http://www.muscleandstrength.com/exercises/main.html

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niake mazou
Posted Tue, 10/26/2010 - 01:28

i live in africa i am hoping to make it to school in the states i do all the american workouts i can do i am 17 i hope to tell you this is a good workout it really works my whole english-american basket-ball team are doing it thank you

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Slarp
Posted Wed, 10/27/2010 - 23:39

Can I do this workout repeatedly for like 8 months?

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Steve's picture
Steve
Posted Tue, 11/02/2010 - 10:56

Hi Slarp,

Yes. You can use it as long as you are making good progress.

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Mo
Posted Fri, 10/29/2010 - 21:00

Hi Steve,

I have been working out for about a year and a half i weigh 82.2 kg and im 5'11. Im on nitro tech shake and creatine and would like to tone up my muscles. Do you think this is the best routine for me and if so how long should i keep this routine going before seeing any results. if not, could you please let me know what routine would best suit me?

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Steve
Posted Tue, 11/02/2010 - 10:58

Hi Mo,

There really is no best routine. If this routine motivates you to train and work towards you goals, then by all means use it. It is definitely effective.

Also, diet is a real key to dropping fat and revealing the muscle. Make sure you are eating properly. I would aim to lose about 2 pounds per week.

Here are some diet articles that might help:

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

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

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Huw
Posted Wed, 11/03/2010 - 09:19

I am 5" 11 and 15st with a lot of stomach fat i have trained for some time. But now want to loss weight and have a better shape which routine would be best for me.
Thanks.

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Steve's picture
Steve
Posted Fri, 11/05/2010 - 12:58

Hi Huw,

I would choose the routine that most motivates you to train, and nail down your diet. Diet is the real key. here are some 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-...

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Kasey
Posted Mon, 11/29/2010 - 12:40

alright so my problem is i can gain muscle but can never get toned or lose a lot of weight.. Is it my diet or just the way im working out?

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Steve's picture
Steve
Posted Mon, 12/06/2010 - 14:35
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rob
Posted Tue, 11/30/2010 - 05:07

hi steve. i am 26 years old, 6", and my weight is 178 pounds. i work out 5 times a week and i think that i am very fit and have a athletic body. but i want to get more of muscle definition. is this routine good for me or woud you recomend somethink esle. thanks

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Steve's picture
Steve
Posted Mon, 12/06/2010 - 14:36

Hi Rob,

This workout is a solid choice. With that said, muscle definition is all about diet. Here are some 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-...

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Aaqib
Posted Thu, 12/02/2010 - 05:50

hi,
love ur answers..
im having problem gettting ripped.
m totally fitness freak.
i used to weigh 126 kgs nd then i lost wt. and now i am 77 kgs . m from india. my ht. is 6 ft. i am working out since 2 years for a toned ripped body but i am not successfull.
can u sugeest me workout..supplements...and diet..
and m only gonna follow ur advice now..
so pleasse suggest me the best fr me..!
waiting for ur reply..thanks..!
and 1 more thing..i am in shape but i have some fat on my muscles..

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Steve's picture
Steve
Posted Mon, 12/06/2010 - 14:39

Hi Aaqib,

You need to do 2 things to get the body you want:

1) Push yourself with weights. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. This will maximize muscle.

2) Eat the correct diet. This will maximize the effort in the gym. Here are some articles that will help:

https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...

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

As far as workouts, I would use this workout, or any muscle building workout on the site. It doesn't really matter which workout you use as long as you lift properly according to the above rule.

For supplements, check out this article:

http://www.muscleandstrength.com/articles/prioritize-your-supplement-pur...

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ryan delong
Posted Wed, 12/08/2010 - 01:03

im a boxer and i got too buff and id like to get strong as hell and become a power house what do you recommend i need a really strong core too can you pleas help me out?

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Steve
Posted Sun, 12/19/2010 - 13:51

Hi Ryan,

I might suggest asking this question on the forum:

http://www.muscleandstrength.com/forum/

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Big Mike
Posted Fri, 12/17/2010 - 23:49

What's up Steve? I have been out of the gym for about 2 months since I fractured my wrist. Trying to get back in the swing of things but still feel the wrist a little. Can you recommend some barbell excercises? Next problem, I am 6'5 weighing 242, all my weight seems to go right to my midsection. Overall my body is descent, want bigger arms and a smaller gut, please help!!

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Steve
Posted Sun, 12/19/2010 - 13:53

Hi Mike,

Are you looking to perform a barbell-only routine, or are you looking for barbell exercises that are wrist-friendly?

As far as diet, check out these articles. they can help:

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

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

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Lemny
Posted Sun, 12/19/2010 - 16:13

hi
m trying to loose my stomach weight and get ripped im not sure wich workout routine is better for me now i have been working out since septemeber now and i have seen resluts what im a bit confused about if is i do this routines shoul di still be takin in whey protein im tgrying to buld up a bit and loose my stomach wight thanks

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Steve's picture
Steve
Posted Thu, 12/23/2010 - 12:03

Hi Lemny,

Diet is the real key to reaching your goals. Pretty much any cutting diet will serve you well. I recommend picking one that works well with your schedule. Here are some diet 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-...

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James
Posted Wed, 12/22/2010 - 12:43

For the cardio portion, is 3 miles at 30 minutes considered a low enough intensity?

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Steve's picture
Steve
Posted Thu, 12/23/2010 - 12:04

Hi James,

That should work.

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Marc
Posted Mon, 12/27/2010 - 21:24

Steve,

i am considerably flabby, and have been working out constantly for the past few months, and am getting minimal results. i want to lose alot of weight and get tone, like muscles poking out when im not even flexing. thats my goal. but i feel like working one muscle group once a week wont do it. am i wrong? how can a muscle get bigger being used 1 out of 7 days? help me out please, guide me to something that will help me alot. thanks man

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Steve's picture
Steve
Posted Tue, 01/11/2011 - 13:08

Hi Marc,

My advice is this...don't worry about frequency. Worry about effort. 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-...

I might suggest choosing a more conventional muscle building workout, or perhaps a fullbody workout like one of these:

https://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wo...

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Atlas
Posted Wed, 01/05/2011 - 23:31

I'm 275lbs about 5'7. I used to wrestle so I was in fairly good shape but that was about 2 years ago. Back then i was about 214 with some flab but in really good shape. I'm trying to get down to atleast 190 before June. Would you recommend this or another workout to help me along?

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Steve's picture
Steve
Posted Tue, 01/18/2011 - 14:45

Hi Atlas,

This workout can help, but it does require a time investment that's not feasible for most. I might suggest choosing a 3-4 day muscle building program, and adding 3-5 days of cardio per weeks.

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

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-...

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Jason
Posted Sun, 01/09/2011 - 18:18

I've been weightlifting for a few years now, and ive never been able to lower my body fat past a certain point.
I;m trying to cut as much fat as possible plus preserve what muscle I still have, as ive just been doing cardio for the past month.
Would you recommend this plan or
The other 5 day high def routine
http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definit...
or the 6 day cutting routine?
http://www.muscleandstrength.com/workouts/26-doug--s-6-day-cutting-routi...

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Steve's picture
Steve
Posted Tue, 01/25/2011 - 13:39

Hi Jason,

Workout isn't nearly as important as diet when trying to cut fat. 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-...

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phil
Posted Mon, 01/10/2011 - 17:24

i want to get rid of fat arond my chest / pecs i let myself go as i turned 16/17 and just want to get them away as i didnt have them before...even some muscle / tone would be god !! any adivce?

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Steve's picture
Steve
Posted Tue, 01/25/2011 - 13:40

Hi Phil,

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-...

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david
Posted Tue, 01/11/2011 - 07:21

hi i have a question. so lately Ive been going to to gym and just spending at least two hours a day lifting but i havent been seeing any results so i decided to try your routine but I also have been reading that when lifting you shouldn't go over 1 hour once you start. I started the routine already but i couldnt fit all the shoulder work outs under an hour. what would you recommend me to do? should i do as much as i can under an hour or should i keep going until im done with the list?

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