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CHEST, TRICEPS & ABS - BUILD MUSCLE - Workout 1 #SUMMERSHRED

intermediate
Goal: Muscle Gain intermediate
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Get ready to blast your CHEST, TRICEPS & ABS! This is the first workout in your 8 WEEK SUMMER SHRED and it is geared toward BUILDING MUSCLE! This workout combines 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. So make sure you give every set everything you’ve got!


The SUMMER SHRED has BEGUN!


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. Bench
  2. Cables
  3. Barbell
  4. Dumbbells

List of Exercises:

                  EXERCISE                         Sets      Burns     Rep Goal           Rest

CHEST

Dumbbell Bench Press                         3            3            8 to 10            60 sec.

Reverse-Grip Barbell Bench Press      3             3            8 to 10            60 sec.

Low-To-High Cable Fly                         3             3            8 to 10            60 sec.


Triceps

Skullcrusher                                          3             2            8 to 10            60 sec.

Tricep Push-Down                                3             2            8 to 10            30 sec.

Tricep Pull-Down                                   3            2            8 to 10             30 sec.


ABS

Ab Pulldown                                         4             2            12 to 15            60 sec.

Alternating Toe-Touch                          4            0         20 per side        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, Dumbbell Chest Press (3 Burns).  Complete 10 reps with as much weight as you can, lower the weight, 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.

Tedster

Hello Scott,

I have asked you in the past about clicking and pain in my left shoulder especially when doing the skull crusher in this excersise. I continue to have problems even though I'm doing the shoulder video warm up you had suggested. Is there anything else I can do? I'm a very unflexible person and your back excersices help, but I'm looking for a more full body stretch I can do before workouts and how to target my shoulders to prevent this pain and clicking while working out. Thank you! 

Scott_Herman

@tedster did you see my recent video about the 3 golden rules for the dumbbell bench press? The rule about retracting your shoulder blades and packing your shoulders applies to a tricep exercise like skullcrushers as well, to avoid any issues with the shoulder. Are you packing your shoulders when doing your skullcrushers? Also, have you tried using dumbbells instead? That might help.

Steven3239

so my question is, why do you pair chest with tri and back with bi? During a chest workout aren't your triceps already engaged to an extent? Would it be more beneficial to put arms on a different day and totally destroy them? Then during a chest day, triceps would get anothe minor workout during the same week? I may be over thinking this. 

I just joined the page today and I am trying to get back in shape after an injury where I gained a lot of weight for not exercising. Prior to that, I was in the military and I was strong and sturdy but not fit. When I used to do a split it was

Day 1 - Arms 

Day 2 - Legs

Day 3 - Chest

Day 4- Rest

Day 5- Shoulders

Day 6- Back

Day 7- Rest


I never got to where I wanted but I did get really strong triceps from the split. I know a few friends in the military that do this split and are in really good shape but I honestly don't know. I'm the guy who goes to the gym and just picks shit up haha. I have learned alot from your youtube channel over the last week since I found it. 

Also, I don't consider myself and advanced lifter but I am not a begginer so should follow the month two of this routine or still start on month 1? 

Max bench - 305

Max Squat - 350

Max Deadlift - about 350

Horrible at Back and Bi

Triceps - I can power bomb 110lb Dumbbell just fine for 12 reps


I apologize for the long post!

Tedster

When you are finished with a Burn set and have to complete a normal 1-2 reps after should you be using the weight you started with on the burn set or heavier/lighter? 

Scott_Herman

Always use as heavy as you can for the reps demanded.  so if you can increase, then increase, if you have to lower, then lower

mithun100

Can some help me understanding the BURN SETS concept. 


For ex:-


What does this means

Dumbbell Bench Press                         3            3            8 to 10            60 sec.


First set    would   8 to 10 rep with  a weight W1 Lb. It would be called Burn 1 . Then we would have Burn 2 would  be 8 to 10 rep with weight W2 LB which would be less than W1.  Then we would have Burn 3 would  be 8 to 10 rep with weight W3 LB which would be less than W2.


Second set would repeat the same as Set 1 and third set would be same as second set?


So over all for one exercise it would turn out to be 9 Set  (3 set * 3 burns)?  Am i understanding it correctly or is there something wrong in my understanding. Please clarify.

Scott_Herman

@mithun100 and @maullace, that is correct.. ONE SET consists of three burns where you do not rest between the burns and you use as much weight as you can for those 8 - 10 reps.  If on set 2 you have to lower the weight, that is ok.  Remember, the rest periods are short so you should expect more muscle fatigue and when building muscle VOLUME is more important than weight so get those 8 - 10 reps!

Tedster

I'm glad I read this because I was doing one set heavy, second med. weight and last light. Then I rested and went onto the next  exercise not realizing that there was a lot more set. 😂

Scott_Herman

glad you checked!! haha

Tedster

If there are 3 Set and 3 Burns do you take a 60 second rest 3 times or do you only rest once at the end after competing all three sets?

Scott_Herman

you only rest once all three burns are complete! 😁 

Codybus

after doing this workout my t-shirt was too heavy to take it off :D

Scott_Herman

hahaha awesome!  This is what I want to hear @codybus!

grecolt1256

Hi Scott, I have a broken arm but I can only do one of these excercises and that excercise helps me alot I did that excercise called "Alternating Toe-Touch" It was great once I got to sleep and I woke up in the morning my young-abs were hurt. That means they're growing! I was happy once i felt it was working. Thanks.

Scott_Herman

well you still have elbow mobility.. can you tight a wrist strap to a barbell and use that to help you hold it for squats?  Aside from that you can do any machine.. leg press, leg curl, leg extension, calves, etc

grecolt1256

Yeah. Thanks for the help :)

christineg5

Hi Scott, do you plan to have another home workout edition?  I liked your 12 week at home program but I don't see it's up anymore.  I prefer to work out at home with weights and dumb bells.  

Scott_Herman

I will be doing more.. but it is always available!  Check it out! http://muscularstrength.com/Full-Workout-Programs/Fat_Loss

christineg5

That's the one I was looking for!  I just saw this now but also saw that you posted the link on the 30 day - 600 Reps Challenge for more defined obliques.  Thanks again!

____66

HI Scott would it ok to do two exercises per body part because u are training twice a week . Been doing the shredded workout for a week and a half now great work out many thanks Scott.

Scott_Herman

hey man, I am not exactly sure what you are asking?  Are you following the calendar for this program?

____66

Ok Scott thanks for that....