5 Day High Definition Routine - JEFIT

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5 Day High Definition Routine - JEFIT

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5 Day High Definition Routine

AUDIO TIP

Cutting

Intermediate

Machine strength

Plan Details

The 5 Day High Definition Routine routine by Kalel is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

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.rnrnWorkout notes:rnrn * 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.rn * 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.rn * Abdominals are performed after each training sessionrn * 30 Seconds rest between setsrnrnview online here http://www.muscleandstrength.com/workouts/24-doug---s-5-day-high-definition-routine.htmlrn

Routine detail

Mon

ARMS

Est. 0 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

30 Sets

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets

Barbell Reverse Tricep Bench Press Demonstration

Barbell Reverse Tricep Bench Press

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets

Decline Crunch Demonstration

Decline Crunch

3 Sets

Tue

Legs

Est. 0 min

10 exercises

Elliptical Training Demonstration

Elliptical Training

30 Sets

Barbell Squat Demonstration

Barbell Squat

4 Sets

zercher squat Demonstration

zercher squat

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 8 Reps

abductor Demonstration

abductor

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets

Wed

Chest

Est. 0 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets

cable pull over Demonstration

cable pull over

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets

Decline Crunch Demonstration

Decline Crunch

3 Sets

Thu

Back

Est. 0 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

clean & press Demonstration

clean & press

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets

Cable Seated Row Demonstration

Cable Seated Row

3 Sets

Back Hyperextension Demonstration

Back Hyperextension

4 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets

Fri

Shoulders

Est. 0 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

3 Sets

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets

Decline Crunch Demonstration

Decline Crunch

3 Sets