Doug's Super Shredding Routine

Super shedding routine designed for muscle definition, muscle shaping and fat loss! Hit muscles hard with this ultra slow rep timing!

Workout Summary

Lose Fat
Split
Intermediate
5
Barbell, Cables, Dumbbells, EZ Bar, Machines
Male & Female

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

4 STARS
167 VOTES
RATE THIS
About The Author
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

357 Comments+ Post Comment

No Profile Pic
Posted Wed, 05/26/2010 - 08:09
vincent
what exactly is a 8-1-8 timing?
Steven's picture
Posted Wed, 05/26/2010 - 08:17
Steven
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.
No Profile Pic
Posted Thu, 02/17/2011 - 14:32
Joel
is the 8-1-8 only used in the last rep of each set?
No Profile Pic
Posted Fri, 04/20/2012 - 11:38
Jason
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
No Profile Pic
Posted Fri, 02/04/2011 - 01:45
jonathan
dose this workout really help u lose weight?
No Profile Pic
Posted Fri, 09/30/2011 - 05:37
Daniel
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.
No Profile Pic
Posted Tue, 04/26/2011 - 12:19
Rasha J Thomas
what exactly is a 8-1-8 timing?
No Profile Pic
Posted Thu, 05/19/2011 - 08:32
sunil perera
i am going to try this.
No Profile Pic
Posted Sat, 10/15/2011 - 11:05
Robert forest
what exactly is a 8-1-8 timing
No Profile Pic
Posted Thu, 05/27/2010 - 23:31
Mike
So this will cut fat and build definition at the same time?
Steven's picture
Posted Fri, 05/28/2010 - 07:37
Steven
With a proper diet you will lose fat. TO retain muscle mass while cutting you need to make sure to push for progressive resistance.
No Profile Pic
Posted Fri, 05/28/2010 - 16:53
Mike
Awesome thanks
No Profile Pic
Posted Mon, 05/31/2010 - 19:56
bobby
Can intermediate lifters do this workout and what would you suggest? just whatever you can do while keeping form and the timing?
Steven's picture
Posted Tue, 06/01/2010 - 11:34
Steven
Absolutely. This is a good workout for intermediates. Use as much weight as you can for each set.
No Profile Pic
Posted Thu, 01/27/2011 - 14:42
Ben Balathevan
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?
No Profile Pic
Posted Tue, 06/01/2010 - 20:17
bobby
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?
Steven's picture
Posted Wed, 06/02/2010 - 09:07
Steven
You want to use as much weight as you can for the slow sets. That will help you maintain muscle.
No Profile Pic
Posted Wed, 08/01/2012 - 11:41
Mike D
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...
No Profile Pic
Posted Wed, 06/02/2010 - 22:55
bobby
On back can bent over rows be replaced with close grip bent over rows or will they not do the same thing
Steven's picture
Posted Thu, 06/03/2010 - 09:22
Steven
You can use a closer grip row. That's fine.
No Profile Pic
Posted Sat, 06/05/2010 - 17:12
patrick
8 sets seems a little excessive to me. Is this correct?
Steven's picture
Posted Sun, 06/06/2010 - 09:48
Steven
Yes, the workout advocates 8 sets per exercise.
No Profile Pic
Posted Mon, 06/07/2010 - 15:04
Mat
How low intensity is the cardio for this program?
Steven's picture
Posted Mon, 06/07/2010 - 17:21
Steven
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.
No Profile Pic
Posted Tue, 06/08/2010 - 23:09
Tim
Any tips on sugested food intake for a proper diet?
Steven's picture
Posted Wed, 06/09/2010 - 08:43
Steven
Here is a great article on bodybuilding nutrition: http://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
No Profile Pic
Posted Wed, 06/09/2010 - 18:57
Ze
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
Steven's picture
Posted Thu, 06/10/2010 - 07:47
Steven
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
No Profile Pic
Posted Mon, 10/25/2010 - 17:15
jordan thompson
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?
Steven's picture
Posted Tue, 10/26/2010 - 09:15
Steven
Hi Jordan, There is no need to switch up the exercises in this routine that often.
No Profile Pic
Posted Wed, 01/05/2011 - 04:55
abhineet singh
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....
Steven's picture
Posted Tue, 01/18/2011 - 14:27
Steven
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-fat-while-keeping-muscle.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
No Profile Pic
Posted Fri, 06/11/2010 - 23:41
Sorin Marikov
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?
Steven's picture
Posted Sat, 06/12/2010 - 21:06
Steven
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.
No Profile Pic
Posted Mon, 06/14/2010 - 03:42
Tyler
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
Steven's picture
Posted Mon, 06/14/2010 - 09:32
Steven
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.
No Profile Pic
Posted Tue, 06/15/2010 - 14:24
ryan b.
this refers to tylers question above ^^ should we start at a high weight and then work down until its in that 30-40lb range?
Steven's picture
Posted Wed, 06/16/2010 - 11:26
Steven
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.
No Profile Pic
Posted Sat, 06/19/2010 - 22:46
edward
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?
Steven's picture
Posted Mon, 06/21/2010 - 09:03
Steven
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.
No Profile Pic
Posted Tue, 07/27/2010 - 14:37
jordon
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?
Steven's picture
Posted Tue, 07/27/2010 - 18:58
Steven
Hi Jordan, When you say "toned" do you mean lose fat, gain muscle, or both?
No Profile Pic
Posted Sun, 06/20/2010 - 14:16
albert beck
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.
Steven's picture
Posted Mon, 06/21/2010 - 09:05
Steven
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.
No Profile Pic
Posted Mon, 06/21/2010 - 02:36
Adam
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.
Steven's picture
Posted Mon, 06/21/2010 - 09:06
Steven
Hi Adam, I would recommend a muscle building workout: http://www.muscleandstrength.com/workouts/muscle-building.html
No Profile Pic
Posted Mon, 06/21/2010 - 20:22
George
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).
Steven's picture
Posted Tue, 06/22/2010 - 12:30
Steven
Hi George, What is your primary goal? Are you looking to gain muscle mass?
No Profile Pic
Posted Tue, 06/22/2010 - 02:01
edward
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?
Steven's picture
Posted Tue, 06/22/2010 - 12:32
Steven
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.

Pages