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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!


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


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.


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.


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.


Hey Scott, the workout schedule link seems to be broken. I'd like to know what should I do on weekends for this program. HIIT/Cardio active rest? Thanks!


oh damn, you are right.  I updated it on the other page.. but not the workouts.. fixing now!  should be good by the time you read this! :-D


Thanks Scott! It's working now :)


Hi Scott, when following this program should I do all the same exercises shown in the videos for all 8 weeks or switch some exercises up, for example switch standing Bicep curl with a Preacher curl, but still stick to same amount of burns, sets, rest etc.? Thanks!


Follow the exact program.... but nothing wrong with switching things up from time to time.  Make it your own :-D


Thanks for the help Scott! :-)


I only have ~60 minutes to get my routines in each day, but I really want to to try this workout. Is there an effective way to cut it down? Perhaps one less burn on each movement or push the abs off to another day? Thanks!


Try doing 1 burn per set and do it on the FIRSt set of each exercise.


Hey Scott, is it ok if I do the monday workout on thursdays instead? 


sure, adjust it to work for your schedule @mascencio!


Hey Scott, I did the first chest day and it is painful!!! But i love the burn. I want to know that how long would it be perfect to complete this workout? like under 90 minutes? Also, before Im able to do 60-50-50-50 for the dumbbell bench press, now i do like you burn set so it become: 1st: 50x10, 40x10, 30x10, 2nd: 50x8, 40x10, 30x10, 2nd: 45x10, 40x10, 30x10. Would this make my chest got smaller even though it burn every time i workout with your program? (Since the weight is lower)


yes about 90 minutes my friend! and about the weight.. not at all..  the reason why the weight is lower is bacause you are doing exactly what you set out to do which is destroy the chest muscles to grow bigger.  If anything.. get a spotter to help you wth forced reps if you want to stick with the same weight.  They can help you on the push and you control the negative :-D


I'm sorry to ask again but i just want to make sure. 3 burns mean 3 burns per set or 3 burns per exercise? If it is 3 burns per set the if i do the dumbbell press does that mean i have 9 burns in total?


it is 3 burns per set on every set :-D


Hey Scott, my wrist have problem when i do the reverse grip barbell bench press, would i get the same result if i just do the normal grip?


Normal grip doesn't train upper chest.  Have you tried useing wrist wraps to take pressure off?  You could switch it for incline press :-D


hey Scott , i am working for muscle gain , so is that workout perfect for me or not ?


@alimeh this program is all about muscle gain bro! That's what all the drop sets will help with :-D It's perfect!!


Just started this program and ive got to say i severely underestimated fatigue during burn sets which is a shame :p. Otherwise awesome program Scott really appreciate your content!


If you have never tried this style of training before, you will fatigue quick and you will have to lower the weights quite a bit. Only a small learning curve though, you'll get the hang of it :-) Keep tearing it up!!


What's going on nation! I have a small problem. Well maybe or maybe I'm just over thinking it. So I just got back in the gym about 2 weeks ago after about a 3+ year break (I know shame on me.) I also just started this 12 week work out plan last sunday. Today makes the second chest and tricep day. My problem is that these past two chest days I don't really feel like I'm getting a good chest work out with the dumbbell bench press. I've picked the weights (40-45 lbs, 30-35lbs and 20-25lbs)  so I can only get 8-10 reps per burn and dropping weight as need through out the sets but my chest isn't what is giving out, it's my shoulders. I feel like my chest can go heavier than my shoulders will allow cause my shoulders are burned out by the end of the first burn. I go through the full range of motion and pay attention to my form from what I've seen in Scott's videos. I don't know if I should just keep doing the same routine until my shoulder get stronger and let my chest suffer in the mean time or change up my chest work out all together. In the past when I worked out I went heavier with littler reps and never had a problem with my shoulders but that was also over 3 years ago.

I'm loving this program for all the other parts. I've never felt such a pump in my bis and tris before, and I can barely walk after legs. I am having kind of the same problem with my back, my bis burn out before my back does, but not as bad as chest.

Sorry this was a little long but I wanted to give enough info. Any advice would be great, I'm here to learn as much as possible. Thank you in advance nation!


@coreylee36 are you making sure you retract your shoulder blades? Your shoulders will be doing some work during the dumbbell bench press.. but if they are fatiguing first it suggests you might be using them too much.

For the back movements, if you really feel like your bicep strength is holding you back from a good back workout, try a monkey grip (hook your thumb under the bar instead of over it) to minimize forearm and bicep engagement :-)