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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!
Link to Workout: https://www.muscleandstrength.com/
Main Goal: Lose Fat
Training Level: Intermediate
Program Duration: 10 Weeks
Days Per Week: 5 Days
Time Per Workout: 45-60 Mins
Equipment: Barbell, Cables,
Dumbbells, EZ Bar, Machines
Author: Doug Lawrenson
workouts/25-doug--s-super-shredding-routine.html
Monday: 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
8 - 1 - 8 Timing: 8 Secs Eccentric, 1 Sec Hold, 8 Secs Concentric. See this article for more information on Eccentric
Training. Be sure to perform the designated ab routine (below) following your workout.
Tuesday: 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 Press
8
8
8-1-8
Seated Dumbbell Extension (2 Arm)
8
8
8-1-8
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
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
Hyperextension
8
8
8-1-8
Sets
Reps
Timing
Flat Dumbbell Press
8
8
8-1-8
Incline Dumbell Press
8
8
8-1-8
Incline Flys
8
8
8-1-8
Cable Crossover
8
8
8-1-8
Wednesday: Legs
Exercise
Thursday: Back
Exercise
Friday: Chest
Exercise
Post-Training Abdominal Workout
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
To be performed every training day. *Use the Pushdown Machine w/ rope. **Bench knee raises w/ feet in straps
on low pulley.
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