Goal: Muscle Gain intermediate
Add To Profile
Rate This Routine
Downloadable Resources Routine Exercises Calendar


Today we are going to focus solely on ABS & OBLIQUES! Yes we targeted these areas earlier in the week, but if you want your abs to REALLY pop we need to hit them a bit harder! Who needs a rest day right?! Once again this routine will combine high volume with my own personal creation BURN SETS! Burn sets will help you rip and tear more muscle fibers per set than ever before to ensure you are always taking your training to the next level! They also help “pre-exhaust” whatever muscle group you are targeting making the following exercises more intense as well.

CLICK HERE to see all the routines in this program!

This routine is designed to give anyone a great workout at the GYM.

This Routine Requires:

  1. Cables
  2. Barbell
  3. Dumbbells
  4. Medicine Ball

List of Exercises:

                    EXERCISE                    Sets      Burns        Rep Goal        Rest


Barbell Sit-Up                                     3             2             10 to 12        60 sec.

Medicine Ball Seated Knee Tuck      3             2             10 to 12        60 sec.

Ball Pass                                             3             0             10 to 12         60 sec.


Half-Kneeling Cable Chop                3             2             10 to 12         60 sec.

Hanging Hurdle (Dumbbell)              3             2             10 to 12         60 sec.

Side Plank (Dumbbell)                       3             0             10 to 12         60 sec.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the MS Meal Plan.

*BURN SET: The number of “BURNS” determines how many times you complete the desired rep range within 1 set. For example, Barbell Sit-Up (2 Burns). Complete 10 reps with as much weight as you can, lower the weight, complete 10 reps with as much weight as you can THEN rest 60 seconds. There is no rest between burns.

user profile image

sup scott! you doing a warm up in general before you work out or do you just get started with lifting weights?

Scott_Herman Edit Delete

@hishamusic do a short warm-up, just the usual stuff. A little bit of shoulder mobility and maybe a set or two of bodyweight crunches/sit-ups before you get into the routine!


@scottherman I have heard that stretching your abs after your ab workout negates the work you just did. Is there any truth to that?

Scott_Herman Edit Delete

Not for abs but check out these two videos for general stretching tips @fenistoteles!


HI Scott many thanks for your reply always learning....


Hi Scott if got belly fat it it better to lose the fat before u start the abs program many thanks Scott..

Scott_Herman Edit Delete

not at all. You will just build solid abs that will look better once you lose the bellyfat!😁 


Alternative to hanging leg raise?

Scott_Herman Edit Delete

You mean the hanging hurdle? Just do floor oblique twists with a dumbbell as an alternative, then for the burn just do them with no weight like you would for the hanging hurdle :-)


unfortunately we have nether a ball nor a Medicine Ball in the gym, how can i replace them? @scott_herman

Scott_Herman Edit Delete

@franula, that would be the HOME program and to make it more intense you can do the workouts twice in a row.  for example Complete Upper Body 1... Rest 5-10 minutes.. and then do it again.

franula Edit Delete

I started Push/Pull program yesterday and i will give it a try. Workout was great! :)


Holy crap scott! I felt totally incompetent once I got to the ball pass. It was a blast tho. 

Scott_Herman Edit Delete

I hear that @lfac.. pound LOTS AND LOTS of water... you will feel 100 times better.. I bet you didnt drink much during finals. :-D

lfac Edit Delete

Actually I always have a 1lt bottle filled with water with me especially during study times cause i take too many infusions and it helps a lot when my brain is overrun by caffeine or yerba mate.

Scott_Herman Edit Delete

yeah I feel that @lfac, happens to me too.. I drink to much of everything but water when working too much on computer


I had never before done the Seated Knee Tuck. I was struggling with it! My gym doesn't have any medicine balls but I didn't really need anything between my legs. It was a hard exercise with just a bodyweight. I guess dumbbells are a good alternative to medicine balls, right?

I did this routine on Monday and my abs are really feeling it on Wednesday! Today it was time to do Workout 1 and again crushed my abs with Ab Pulldowns and Toe-Touches. Tomorrow it's time to do obliques after back & biceps. Really looking forward to seeing blockier abs! I really like this programme! 😍

Scott_Herman Edit Delete

Awesome man!! yeah doing it with bodyweight works well too!  Glad you enjoyed the workout bro!!


Following the 8 week program. This was the most intense week of lifting I've ever done.


Scott_Herman Edit Delete

haha awesome @markspellman!  Now just wait until you see the GAINS!


Never really understood the meaning behind training the core/obliques since discovering that training this wont help getting those rocky hard abs without proper nutrition 4 years ago.

Scott_Herman Edit Delete

What do you mean 4 years ago?  It has been well documented for a very long time that to grow any muscle and look lean you need proper nutrition for maximum results. Can you elaborate a bit more on what you are trying to say? :-D

Dannyfc97 Edit Delete
What I meant was that since I MYSELF discovered 4 years ago that training your abs will not help you get more bulky abs, but it will improve abdominal strenght. As bodybuilders always says: abs are built in the kitchen, which is my point here. This being said, I am currently on a strict turbo cycle (low carb) diet, but the fat on my obliques and lower portion of my stomach just wont go away. Any tips for me?

PS: I DO train abs, but I dont go to the gym for that. I usually just Circuit B which you introduced in 12 week shred challenge with a little twist. 50 reps on each exercise rather than go from 10 all the way to 1. Also, one single round only. Hope this made you understand what I meant bro!

Scott_Herman Edit Delete

yeah I totally understand @dannyfc97 thanks for clarifying.. However I really think you should watch this video.  It will clear up what I was trying to say about "growing" the abs!