Doug's 5 Day High Definition Routine _ Muscle & Strength

5/24/2018 Doug's 5 Day High Definition Routine _ Muscle & Strength

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Main Goal: Build Muscle

Workout Type: Split

Training Level: Intermediate

Days Per Week: 5

Equipment Required: Barbell, Bodyweight, Cables, Dumbbells,

Machines

T ar ge t Ge nd er : M ale & F em ale

Author: Doug Lawrenson (/authors/doug-

lawrenson.html)

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3. Essential Fats (EFAs)

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efas/efas.html)

4. Green Tea Extract

(/store/category/antioxidants/green-

tea.html)

Doug's 5 Day High Definition Routine

This 5 day routine is designed to retain muscle mass while stripping fat! It's a mixture

of cardio and weight training.

Workout Summary

Workout Description

Doug's 5 day high definition routine is designed to increase muscle definition and burn bodyfat. A thorough

cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.

Workout notes:

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 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. Use these exercises:

1. Decline Crunches (/exercises/decline-situp.html) - 4 sets of 20-25 reps

2. Hanging Leg Raises (/exercises/ha nging-leg-r aise.html) - 4 sets of 20-25 reps

3. Twisting Crunches (/exercises/twisting-floor-crunch.h tml) - 4 sets of 20-25 reps

Daily Workout Schedule:

Monday - Arms

Biceps

Exercise Sets Reps

Barbell Curl ( /exercises/standing-barbell-curl. ht ml) 4 20, 15, 12, 10

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Dumbbell Curl (/exercises/standing-dumbbell-

curl.html)

3 15, 12, 10

Concentrat ion Curl ( /exercises/concent ration-cur. ht ml) 3 15, 12, 10

Triceps

Exercise Sets Reps

Lying Tricep Extension (/exercises/lying-tricep-

extension.html)

4 15, 12, 10, 10

Rope Pushdown (/exercises/rope-tricep-

extension.html)

3 15, 12, 10

Dumbbell Extension (/exercises/one-arm-dumbbell-

extension.html)

3 15, 12, 10

Tuesday - Legs

Quads, Hamstrings and Glutes

Exercise Sets Reps

Squats (/exercises/squat.html) 4 20, 15, 12, 10

Leg Press (/exercises/45-degree-leg-press.html) 3 15, 12, 10

Leg Extension (/exercises/leg-extension.html) 3 20, 15, 12

Leg Curl (/exercises/leg-curl.html) 4 20, 15, 12, 10

Straight Leg Deadlifts (/exercises/stiff-leg-deadlift-aka-

romanian-deadlift.html)

3 15, 12, 10

Calves

Exercise Sets Reps

Seat ed Calf Raise (/exercises/seated-calf -raise. ht ml) 3 15, 12, 10

Standing Calf Raise (/exercises/standing-calf-

raise.html)

3 20, 15, 12

Wednesday - Chest

Chest

Exercise Sets Reps

Incline Dumbbell Press (/exercises/incline-dumbbell-

bench-press.html)

4 15, 12, 12, 10

Flat Dumbbell Press (/exercises/dumbbell-bench-

press.html)

3 15, 12, 10

Decline Dumbbell Press (/exercises/decline-dumbbell-

bench-press.html)

3 15, 12, 10

Ca ble Cr osso ve rs ( /e xe rcise s/ca ble -cr osso ve rs.h tm l) 2 1 2

In clin e F lys ( /e xe rcise s/in clin e- du mbb ell- flys.h tm l) 2 1 2

Thursday - back

Back

Exercise Sets Reps

Smith Machine Barbell Row (/exercises/smith-

machine-bent-over-row.html)

4 15, 12, 10, 10

Bent Over Dumbbell Rows (/exercises/bent-over-

dumbbell-row.html)

3 15, 12, 10

Wid e Gr ip Pu lld own ( /e xe rcise s/la t- pu ll- do wn .h tm l) 3 1 5, 1 2, 1 0

Seated Rowing (/exercises/seated-row.html) 3 15, 12, 10

Hyp er -Exten sio n ( /e xe rcise s/h yp er exte nsio n.h tm l) 4 1 5, 1 2, 1 0, 1 0

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Comments (1,660) Add a comment

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(/workouts/24-49 (/workouts/24-58

Friday - Shoulders

Shoulders

Exercise Sets Reps

Dumbbell Press (/exercises/seated-dumbbell-

press.html)

4 15, 12, 10, 10

Side Lateral Raises (/exercises/dumbbell-lateral-

raise.html)

3 15, 12, 10

Dumbbell Rear Delt Fly (/exercises/dumbbell-reverse-

fly.html)

3 15, 12, 10

Dumbbell Shrugs (/exercises/dumbbell-shrugs.html) 3 15, 12, 10

Saturday & Sunday - Rest Days

Related Workouts

RELATED SUPPLEMENTS

sameh awa

Posted Fri, 05/21/2010 - 01:20

is one day training enough for each muscle group?

I always read that 2 days are the right way,.

waiting for your reply

sameh

Steve

Posted Fri, 05/21/2010 - 08:01

The key is pushing for progressive resistance. If you are making definitive gains training

twice per week using resistance training, then stick with this program.

(/workouts/26-doug--s-6-day-

cutting-routine.html)

Intense cutting routine to get

ripped! (/workouts/26-doug--

s-6-day-cutting-routine.html)

(/workouts/23-doug--s-mega-

cutting-routine.html)

4 day fat loss split

combining weights and

cardio! (/workouts/23-doug--

s-mega-cutting-routine.html)

(/workouts/25-doug--s-

super-shredding-

routine.html)

Slow rep timing for muscle

definition & fat loss!

(/workouts/25-doug--s-

super-shredding-

routine.html)

(/workouts/20-6-day-weight-

cardio-cutting-workout.html)

6 Day Weight/Cardio Cutting

Workout (/workouts/20-6-

day-weight-cardio-cutting-

workout.html)

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Average: 4 (706 votes)

ABOUT THE AUTHOR

Doug Lawrenson (/authors/doug-lawrenson.html)

Doug is an ex-competitive bodybuilder with over 20

years fitness experience, specifically diet & nutrition,

weight management and training tec hniques.

View all by Doug Lawrenson (/authors/doug-

lawrenson.html)
http://www.muscleandstrength.com/authors/doug-lawrenson.htmlhttp://www.muscleandstrength.com/authors/doug-lawrenson.htmlhttp://www.muscleandstrength.com/workouts/20-6-day-weight-cardio-cutting-workout.htmlhttp://www.muscleandstrength.com/workouts/20-6-day-weight-cardio-cutting-workout.htmlhttp://www.muscleandstrength.com/workouts/25-doug--s-super-shredding-routine.htmlhttp://www.muscleandstrength.com/workouts/25-doug--s-super-shredding-routine.htmlhttp://www.muscleandstrength.com/workouts/23-doug--s-mega-cutting-routine.htmlhttp://www.muscleandstrength.com/workouts/23-doug--s-mega-cutting-routine.htmlhttp://www.muscleandstrength.com/workouts/26-doug--s-6-day-cutting-routine.htmlhttp://www.muscleandstrength.com/workouts/26-doug--s-6-day-cutting-routine.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-shrugs.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-reverse-fly.htmlhttp://www.muscleandstrength.com/exercises/dumbbell-lateral-raise.htmlhttp://www.muscleandstrength.com/exercises/seated-dumbbell-press.htmlhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=PfwlHfhesIJdFNbH_LuHlGDJ4bOonIpSq822MIXlPUEhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=uXAK-IFdkQGVdcWmNzoBirCdUqpA1pXvTgTfvtkWH7ghttp://www.muscleandstrength.com/comment/reply/4432/11964http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=gVnERP00u_7d3SqMh5NlKy0SDKEeTXUNrzfoikGJtrEhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=FvMSL5-0mA7G-a4A3Wk8QCPtIin6DOam4BCirkXmNzEhttp://www.muscleandstrength.com/store/isofuel.htmlhttp://www.muscleandstrength.com/store/isofuel.htmlhttp://www.muscleandstrength.com/store/amino-1.htmlhttp://www.muscleandstrength.com/store/amino-1.htmlhttp://www.muscleandstrength.com/store/top-sellers.htmlhttp://www.muscleandstrength.com/workouts/tone.html



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sameh awa

Posted Fri, 05/21/2010 - 22:15

Thank you

Edmar

Posted Fri, 07/09/2010 - 21:39

First I'd like to thank you for sharing this great routine. Second, I weight 158 pounds,

and I'm having trouble getting my abs to show, and I got a little stubborn belly fat

that's keeping my abs from coming out. Would this routine efficiently help, or should

I add something more than just the abdominal routine at the end of each session as

this routine describes?

Steve

Posted Sun, 07/11/2010 - 07:25

Hi Edmar,

Seeing your abs is primarily about diet. His is a good article to read on the topic:

http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches...

(http://www.muscleandstrength.com/articles/the-great-abs-mistake-crunches-

situps-still-no-abs.html)

justin

Posted Tue, 04/02/2013 - 17:25

try a little bit of cardio like jog and sprints

Omair

Posted Mon, 09/20/2010 - 05:42

Hi Steve,

My question is related to the cardio sessions..now you say two times per day..once

in the morning before breakfast and once again after your workout..BUT 2 hours

before bedtime..now is that necessary? Because I usually workout at 4 pm so cant I

do cardio after that or do I have to do it 2 hours before I hit the bed..Thanks

Mike

Posted Tue, 09/28/2010 - 14:30

does the workout count in the 2 hours? I am doing

http://www.muscleandstrength.com/workouts/23-doug--s-mega-cutting-routin...

(http://www.muscleandstrength.com/workouts/23-doug--s-mega-cutting-

routine.html) At the moment and I really like it, but I want to change it up for 6-8

weeks. this ca lls for cardio but not as much, I a lso ta ke only 30 to 45 seconds

between sets. I try to get my heartrate up and stay up until I finish. when I do

Abs, I take no rest, I do 100 cable crunches then 30 side crunches and move

into the Leg raises for 3 sets super set style with no rest.

I ask because I simply only have an hour and a half a day to exercise, any

advice?
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James

Posted Mon, 10/25/2010 - 00:03

I believe he meant don't do the cardio late enough that you will go to bed 2

hours after (AT LEAST 2 hours before bed, meaning preferably even earlier).

This is most likely because doing intense cardio late at night "wakes" your body

up, so it's harder to fall asleep within such a short time frame.

ali

Posted Wed, 04/06/2011 - 09:32

thanks for saying that i was wondering if i was the only 1 suffering from not

being able to sleep now that i know that i can finallly sleep lol, cheers

Christopher

Posted Wed, 03/20/2013 - 14:05

I assumed it meant "Before you go to bed, make sure you get 2 hours of

cardio in."

koko

Posted Fri, 08/12/2011 - 02:56

I weight 75 kg and heigth 5'6. For how long should I stick with this workout program?

Because I dnt want to gain size anymore. Just want my muscles to show up.

chris johnson

Posted Fri, 11/11/2011 - 01:36

Ok so check it out I've been in prison for the last three years working out a lot. My

routine was the push/pull It was chest/tris back/bis shoulders/legs then day off. i

figured it give each muscle group 4 days to rest before hitting them again. In prison

there wasn't much els to do but work out so everyone is hitting it like i did. This was

my rutine

CHEST AND TRIS

CHEST

4 sets flat 6/10 reps

4 sets dumbell flat 8/10 reps

4 sets incline 6/8 reps

4 sets incline dumbell 8/10 reps

4 sets dips

4 sets fly

TRI'S

4 sets close grip bench 6/8 reps

4 sets skull crushers 8/10 reps

4 sets behind the head ex 8/10 reps

4 sets cable pushdowns

4 sets of kickouts

BACK AND BI'S

BACK

5 sets wide pul lups

5 sets close grip pull ups

5 sets reverse pull ups

5 sets military pull ups

4 sets bent over rows4 sets cable rows

4 sets chainsaws

4 sets T-bar rows

BI'S

4 sets curls

4sets revers curls
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4 sets hammer curls

4 incline curls

4 sets alteraited curls

SHOULDERS AND LEG

WELL YOU GET THE POINT

do you think i was way over doin it and if so what can i do diffrent? i like to work out

hard and i dont mind spending time in the gym so what workout would be the best

for gettin big. Thats what i want and I am dedicated and motivated so long intense

work outs is no problem. Any sug gestions?

Terry

Posted Mon, 04/30/2012 - 03:53

Chris,

Your workout is fine just remember to mix it up a little so you confuse your

muscles. Also, in the words of Lee Haney, body building is 80% nutrition so take

a hard look at what you are consuming when you are consuming it and how

much at one time and thoughout the day. You are working out hard but are you

feeding those muscles and that includes suppliments. Glutamine is one of those

that should not be overlooked. Good luck!

Keith

Posted Sat, 08/11/2012 - 04:02

I always wonder why people are so crazy about supplementing glutamine. It

is the most abundant amino acid in the human body. Most whey

supplements contain 3-5g, and there is no need for more than that. If you

are going to focus on an amino acid it would be wise to invest in a little extra

leucine, as this amino acid has been shown to be the key one for maintaing

a positive protein balance.

James

Posted Wed, 09/05/2012 - 14:44

you must be huge

Mona

Posted Sun, 02/17/2013 - 14:02

Hi, Im 30 with 165cm Height. I need to lose 20kg in 7 months. Is this really possible

for me to lose that much weight in 7 months using the "5-day workout routine"

schedule? any tips? thanks

migal

Posted Sun, 07/21/2013 - 08:53

Can i perform abs workout before starting my workout session.

panch

Posted Sat, 01/08/2011 - 02:23

Cant working out 1 part of your body tear your muscle?
http://www.muscleandstrength.com/comment/reply/4432/12810http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=f3UB4Ag30azjsFJe7u6a3hu7adfelyJJBTH4JQNiPgUhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=EwxPO7Ty4RtcQUFcWHC7hnL9YOqvb5L33yWOiAhYA28http://www.muscleandstrength.com/comment/reply/4432/354423http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=AkDoBEF9WXJ41ICD-b9kzd2YgUxxFTufCAqge5wsxvMhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=KIMccXwNTj4yvca2ETwLJgJe97yuLdSNhKXw0mo-UJ0http://www.muscleandstrength.com/comment/reply/4432/171615http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=JKlCshifbX4S-3gfjIWZkqj3oWA2FGnZv9gVR1n6FxIhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=MK4nxoTpKrLr_I1njmoBsixP-cUXN7UP-stWOwVAP4Ahttp://www.muscleandstrength.com/comment/reply/4432/44316http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=7RqnOFq6Pa54VP4rW2JOl05JiG5hOHcCxW7O2e1gnDshttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=AB-BMjGDaBk_5hfBlnMlpD4yl4ygW94uJPYONiGG1y4http://www.muscleandstrength.com/comment/reply/4432/42492http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=BMougkM1Vook1o_-CM4b1wAFXVGunYtL7E1ZUQ5_F6ohttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=3ch_ocobDX3jQPmoLK7q2xzozh3vzcUM-s9pb5P7IvQhttp://www.muscleandstrength.com/comment/reply/4432/38153http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=Ui6d_NGsnDI0w0HygTwIM9pm0Oor9sj722iyQQD8mlwhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=53Bo7urTFQ2HvaNe5SpAjg6Rj-WkHDOhgKm2iAc3XfEhttp://www.muscleandstrength.com/comment/reply/4432/13279http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=AE2ong2ZQtzLeUbSEkofbY2n-1slVEstsw1X_Q5ezq8http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=LX7SWdx4EyMqG4Yfz7W42HhAo30q2JwmIKsoStjMOOQ


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Alli

Posted Tue, 07/05/2011 - 21:56

If you were to do it day after day, it could. Since you are rotating between different

parts of the body everyday, you will be fine.

Tyler

Posted Wed, 07/20/2011 - 00:51

Any time you work out your muscles are tearing. To build muscle you body has tofirst break down the old fibers (as in the tear) and then it rebuilds stronger. So if you

are feeling extremely sore then your muscles have been torn/ worked hard and they

are becoming stronger. As for the one body part routine... I haven't had a problem

with it so far. Although everyone is differ ent so ye ah.... Good Luck

Chris

Posted Thu, 10/27/2011 - 03:41

When it comes to the soreness, it normally happen around the second day after

the work out. My question is if Im am sore to the point that its painfull to even

move should I lighten te weight that Im using for the lifts? For instance the bis

and tris lifts I was so sore that I couldnt fully extent or retract my arms without

using my other hand to help lol. I know this could be because I havnt lifted in a

while, bu t I just wante d to know if sho uld lessen the weight that im lifting or just

keep going because that much pain is normal.

Jamie

Posted Sat, 08/17/2013 - 19:10

I had the same thing happen to me. I hurt so bad after my first round of this

workout I h ad to pull m y a rms out manually, the pain was so bad.

jordan

Posted Sun, 07/24/2011 - 11:00

When you lift weights that is exactly what is happening. The muscle fibers tear and

protein rebuilds it stronger. Actual muscle tears are something different though. It

can happen from lifting only one body part but only if you don't listen to your body

and try and lift too much too often.

paydayfriday10

Posted Fri, 08/05/2011 - 23:36

The other key component is to feed your body protein within 1/2 (protein isolate

& carb recover shake) - 1 1/2 (meal according to diet plan that emphasizes

extended protein & carb replenishment) hours after working out.

I haven't lifted weights in about 4 yrs but had been running. Started the

aformentioned regiment and I have never felt better since I was playing HS

football.

jacob

Posted Sat, 02/18/2012 - 13:18

you can pull a muscle but every time you work out your musce is ripping when u

build muscle ur muscle rips when u work out and when u rest it builds bigger
http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=f3UB4Ag30azjsFJe7u6a3hu7adfelyJJBTH4JQNiPgUhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=EwxPO7Ty4RtcQUFcWHC7hnL9YOqvb5L33yWOiAhYA28http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=db8iBXHy1Fyuwe5OINht7E94qZ1QmtqlEChHh6ibv5whttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=3Yax0XbWJgMOOHlFuYJX-QXRnJsbr13IjdssaVOlS2chttp://www.muscleandstrength.com/comment/reply/4432/13161http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=Rc7Ctx0-Mkq4WbwJrE8klbTM5itesyolD9jFbbOxlGchttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=ATPLKG3WDS69TtNQwJsFIKXsyW4j5jtQ3bmSBvqWS5Ahttp://www.muscleandstrength.com/comment/reply/4432/13144http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=vpAzgiN-EOJv9Xuq552hsx3dG4cD_BwlfpeMItOSWT4http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=qlgk1J5YJa7RZVwyavvMJ-F6ih-EpsNF6Mjg6MTwVpYhttp://www.muscleandstrength.com/comment/reply/4432/388914http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=ZYerDoer4qU0-iwNKeQCvbK_EaNvfghVK9iGS0iX-HIhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=NZcPgncqEWlF-YV_MxHiwnawXx_TUt7WSytEVd2DRPYhttp://www.muscleandstrength.com/comment/reply/4432/13251http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=uGUkGcKBG9_a5n8KBQrCG7XTI-wbxdoRo00RuiNqOFEhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=f_p5XLo-xbSuMTycpFsd7XZQpqIt-ILW3uES4AwbcNAhttp://www.muscleandstrength.com/comment/reply/4432/13122http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=j2gKVG2AvwguIxxYtbzLriwnbrqoDA3wOlwHzDgrkS4http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=Mhc0B9AU2gH_mGCDAuDKY5O8_SNpQ-msnmQtua_OIhchttp://www.muscleandstrength.com/comment/reply/4432/13101http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=39Kon0IyAerdW24yJgDP6VeMU2ec9iyFXhb-7ovx34Ahttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=lAnJz8AHIBj_KnNeJK53bEWWL14Td42llbeOk-L9Piw



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matt

Posted Tue, 02/08/2011 - 21:29

does walking count as low intensity cardio? and if it does and you walk for 2 hours at

once instead of once in morning and once in evening? say walking 2 hours in afternoon

after workout?

Jose

Posted Fri, 11/25/2011 - 21:21

Im sorry i didnt know ho to post a proper comment so im writing here. ive got a question.

how long d you have to do this workout before you start seeing results?

kendog

Posted Fri, 05/04/2012 - 03:09

u have the week end to rest

Ken

Posted Fri, 05/21/2010 - 14:08

Great routine.

Seeing great results and not as tired.

Ken

Chris

Posted Mon, 05/24/2010 - 12:38

Just wondering how long you use this program before you switch it up? 4 weeks?

Steve

Posted Tue, 05/25/2010 - 11:18

You could run it up to 12 weeks, or possibly longer, depending on your goals.

Josh moore

Posted Thu, 06/09/2011 - 12:26

3 weeks. But you switch it up by doing the opposite of each workout.

Like if you were doing doing bench press with the bar. You would now do bench press

with the dumbbe lls.

Just find the opposite of every workout. And if you can't then find a different workout for

that muscle.

michael

Posted Mon, 05/24/2010 - 14:41

I guess I'm not sure how this works...so you do an hr of cardiovascular, then your

weights/abs, then cardiovascular cooldown for a little bit...then come back to the gym and do

another hr of just cardio? I just wanted to clarify so if i tried it out I was doing it right.
http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=db8iBXHy1Fyuwe5OINht7E94qZ1QmtqlEChHh6ibv5whttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=3Yax0XbWJgMOOHlFuYJX-QXRnJsbr13IjdssaVOlS2chttp://www.muscleandstrength.com/comment/reply/4432/12993http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=fycEWE8G7L7qGujLY-PWZPgiKzBajKS8gxbSfgWRohQhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=47p6iwLaU7hHOKzW5ckFCjPqApxlVFPNEiTcP5-HzIghttp://www.muscleandstrength.com/comment/reply/4432/11973http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=AHV1EBzPQKFHYBvmxNI6Q112i7EgTpN7A9htB5744ZMhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=nXliH-yGcrgJ8ksoNXtEoQGOGEljYE2QOTze6Bec6Y4http://www.muscleandstrength.com/comment/reply/4432/11968http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=-I9QA7l-mmYiAe9vnfBJUec2WWfT5JfJfru1JsqPs2whttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=KP0ZjxwRzNO9FD953Dhybf-KnGl7b6NqBMCfj1c_Tikhttp://www.muscleandstrength.com/comment/reply/4432/11966http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=PI0eNwHP-XwlWP57TBfiR_SuR0RK8w866cq_Ui8-Liohttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=G88KC04YPScAzsPv9S6ZApPgU--1kCHGdlNM6LiWmz8http://www.muscleandstrength.com/comment/reply/4432/38430http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=IjheZ8WzBsjekITW7WoHdy5OE0k-B_yvCCnDQpcFyBshttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=gXpwS862sZG0yTHrlhuIpsXOvA6eXyZ8XxvNQi_CiQQhttp://www.muscleandstrength.com/comment/reply/4432/13287http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=3uUIoV0eEt-ghFzCiYOAVUTkZ7cyYtE0Ez-tAsa7bCQhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=k8gcGXTuor5Fdz--XxdiQHf2Fm3vkCvmkmkN2C9rPZYhttp://www.muscleandstrength.com/comment/reply/4432/12901http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=Ws5OzqKkvz-K0z1X95_XLI6Pwy7IDyGY7o-Bn-XHKzUhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=Lc6GBsTe6zQeVzvhVWRzhHBZDEe0Bm8RXtWGtu-JfTEhttp://www.muscleandstrength.com/comment/reply/4432/32512


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Steve

Posted Mon, 05/24/2010 - 18:07

Do one session of cardio first thing in the morning, then another following your daily

weight training workout.

Bob

Posted Sat, 04/06/2013 - 23:31

Does the cardio mean 2 hours total a day? Or 2 sessions equaling 2 hours. I

generally do a split.. work out in the early am (5Am) before work then follow up with

1 hour of cardio each day after work.

shane cooper

Posted Tue, 05/25/2010 - 07:45

but what if u dont have time to do cardio i work out of town and the only time i have to

workout is when i ge t o ff in the evening and is this routine a good work to do for a couple

months or 3 or 4? and sumtimes i work at night and have to skip a day so if i missed

tuesdays workout can i push tues to wedsday ? and then due fridays on saturday?

Steve

Posted Tue, 05/25/2010 - 08:08

I suggest finding a routine that works with your schedule. The key to achieving results

lies in persistent effort, so if this routine doesn't fit your schedule, I would find a split that

does. You can really cut on just about any lifting routine with the right diet.

shane cooper

Posted Tue, 05/25/2010 - 17:00

i mean i have time to run in the after noon at work its just sumetimes i have to work real late

and its hard to find a gym thats open 24/7

StevePosted Tue, 05/25/2010 - 17:52

What's your city and state?

Steve G

Posted Tue, 05/25/2010 - 21:45

I'm going to try this routine but cardio is out of the question for now. First of all i work 2 jobs

start at 7 A.M. and do not get home until Midnight so of course i have to workout at home

where I d ont have the equipment that is in a gym but have dumbbe lls and elastic ba nds and

a bench i guess something is better then nothing,Plus i figure with the right diet and

workingout you can still cut up plus the older you are the harder it is i will b e 50 at th e end of

the year.So being that i'm pressed for time do you think this is a good workout for me

Steve
http://www.muscleandstrength.com/comment/reply/4432/11976http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=iJSdieP07YP6OCjQmDwGZprjj5bo3J7NfuMuweAXpcohttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=K5Z1PIq92ZZo_MYus8AXnECCs59deym8T-OjSqGnLe4http://www.muscleandstrength.com/comment/reply/4432/11975http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=m4dVmRoV2g1PHhdQq94HetTelRmjlKZYqFMAv7H4mLEhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=-8rT_daqQc1HdURJl8NB1MhULBKqBltZ8zDqSxB_G5chttp://www.muscleandstrength.com/comment/reply/4432/11974http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=l-RoiWuZt0pNXQuQYeDKSOfqx3O6HMGO66lUYjIHEgkhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=aD4XN_B5JyNmHb25_VRnhZYHyEGIlAycnAywzWqNGNEhttp://www.muscleandstrength.com/comment/reply/4432/11972http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=z8nE-deQd_SEkpSsngCBrREEBc1rRY7NuxLh_VG7ZqIhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=Waki4v4g0T48TagPcb-oZatowMaQ-F88cvcNeSkpzvwhttp://www.muscleandstrength.com/comment/reply/4432/11971http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=cp15KDhvXTrLpKDt2yuPwT8YJYsZeeSjloBGzfH90JYhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=Tf_Dj98Mf5Q0uzAZRvg958G1_b6xqVuv-RdMiAL4AnYhttp://www.muscleandstrength.com/comment/reply/4432/226988http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=XREujbx4a6BLm67zE4YaRPXexmBueq_XJ3NkLNna5wohttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=W-_MtvgswL0BLEOT3lkyCOce_0DLlM2O2G2cMxAfM7ohttp://www.muscleandstrength.com/comment/reply/4432/11970http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=IJlTtEXPONrfpYtXyTjCv46ZgzH-X7rRm4mBnmOzKHohttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=xtr_YCoK7u9jfQG-a_B60I7R2PxNrZo1foJPis4Ly1Ihttp://www.muscleandstrength.com/comment/reply/4432/11969http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=--cvev876PnuyygFWrNow8OYzCx3GFgEx3IrnlQXI00http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=yDHGGSIl_JxLkxWpDc3dJxwSlANnNn_t0ihqtdRJxsw


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Posted Wed, 05/26/2010 - 09:50

You bet! This is a solid workout. Adapt it to your needs and schedule, and don't be afraid

to make minor changes.

Jordan Siegel

Posted Tue, 05/25/2010 - 22:28

I have been utilizing the resistance training of the Tower 200 from Body By Jake, and it has

worked great, however I a m loo king for more definition. In this p rogram , h ow long should

cardio be performed in the morning? And then how long at night? And what does he mean

by low intensity cardio?

Steve

Posted Wed, 05/26/2010 - 09:35

Low intensity cardio is performed with your heart rate around 70% of maximum. High

intensity cardio is perform with a higher heart rate, and involves activities that "go all out"

like sprinting or bike at a maximal pace.

"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."

Steve G

Posted Wed, 05/26/2010 - 19:20

My other question is being that i can not do legs at this time Is it ok to do the routine this way

Monday- arms Tuesday -Chest off Wed; Thursdau Back and Friday Shoulders. If not give

me another way of doing the routine thanks

Steve

Posted Thu, 05/27/2010 - 09:53

You wouldn't want to work arms the day before chest. Triceps are heavily involved with

most chest movements and you want triceps fresh on chest day.

May I ask why you can't work legs?

Hobbz

Posted Wed, 05/26/2010 - 23:21

This si a awesome routine

Steve G

Posted Thu, 05/27/2010 - 12:27

I cant do legs because I have an injury to my left leg. I have a slight tear in my calf. Plus it is

so hard to do legs at home when all you really have are dumbbells i know i can do squats

and lunges but that is really about it. So how should i do this routine with legs out of the

routine for now. would you do chest' Monday' back on Tuesday Wed off and Shoulders on

thursday and Arms on Friday ? Any suggestions would be appreciated. Thanks

Steve

Posted Thu, 05/27/2010 - 12:52
http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=iJSdieP07YP6OCjQmDwGZprjj5bo3J7NfuMuweAXpcohttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=K5Z1PIq92ZZo_MYus8AXnECCs59deym8T-OjSqGnLe4http://www.muscleandstrength.com/comment/reply/4432/11983http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=1Nioezvs0oUW1dLFQU9hxtms4GobJGcdx-M0Ty0mGaghttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=G2BDF3Yqpf_0-9CIjTq1IZkrsepEbWsjBINy1prkdqwhttp://www.muscleandstrength.com/comment/reply/4432/11981http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=VDkRTxHcrJ8ClhiQaD1nm42BSZLP_W9-4lAYHTXnVsEhttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=d06drQyPxAtG9W07SM1mOUAWMUFV40dY6VvLRd0uQwIhttp://www.muscleandstrength.com/comment/reply/4432/11982http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=QOqHjhRx3Fqf_53aUE6V1DBBHXUFUpuDbtT9E3TvxJchttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=Tt-4fFhWw85E2ltZlt33hRET7NcVWg0ypdm6Q2RbsLchttp://www.muscleandstrength.com/comment/reply/4432/11980http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=5gTIQkb4iyVvLRUprUpxhtnZL00VcqUMEbTuqsK0A7whttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=IX7VRl4p1Cg2RWETN0lgrHx8r2yk8pkvoRYYMxNV1rchttp://www.muscleandstrength.com/comment/reply/4432/11978http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=Kdo70XEqcz1USSPijgSOq4Ya5Oq3FJv2XdyVl_Zd1z4http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=9ymEgIxqpv3aYNNsIN11QpKokru41k4gvJY5wGoJ5x0http://www.muscleandstrength.com/comment/reply/4432/11977http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=6djTz1qbUxU2kgYMEXOW93sh8f-N9kvGdik-MoF3xu8http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=McxD622NmAmk-jbRpip_jIhHkeJfbXu8oDT5SjhlvX8http://www.muscleandstrength.com/comment/reply/4432/11979http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=LHtI86CaAh4jkz7OvpAstwWipFVirVYQp09VVcHKs-whttp://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.html?rate=30xIp2bqoxRwkTfxBu47eInrjvExvb3ExVoO68yWNPU


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I would do something like this:

Monday - Chest + Tricpes

Tuesday - OFF

Wednesday - Back + Biceps

Thursday - OFF

Friday - Shoulders + Abs

Haytam

Posted Wed, 03/20/2013 - 10:14

No legs?? And you expect to get bigger\stronger?

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