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Goal: Muscle Gain intermediate
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Downlodadable Resourses Routine Exercises


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, I might be misunderstanding, or totally not getting the point here, but the burn sets are (in theory) 3 sets within the actual sets, right?


@sweetshawn yes, in theory, you're right. So each exercise for chest is basically 9 sets, each exercise for triceps is basically 6 sets.. make sense?


Hello Scott, unfortunately I can't do the tricep pull down because my gym doesnt have this "M" bar. Can I use another bar to perform this exercise? 


@gui07 yeah you can use a STRAIGHT bar!


Hey Scott

Is this split good for a begginer who wants to add muscle?

I have been working out for a year but i never managed to stick to training for a good amount of time, so i was on and off....i would do like two months training then iam off for couple months due to some difficilties...


@tariqfit if you're a beginner you might be better with the PPL program first.. that way you can get used to frequency training (which will also probably maximize your muscle growth results), and then you can try something like this which is higher volume. I'll link you to the PPL program here:


Hey @scott_herman any tips on starting this program for a beginner?


Oh yeah we are making sure it is as good as it can be!! Awesome about the abs! They will be really popping once the bf% goes down more 😁 


Thanks. I cant wait for this weekend to be over as for the last 30 days i will have been part of 2 weddings, 2 bachelor parties, daughter's birthday party. So then i can get back on clean eating.


Damn sounds like you have had an eventful last 30 days!! Will be good to get back on track with the diet for sure though!


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! 


@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.


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!


Hey man!  Just seeing this now!  So if the purpose is to DESTROY your triceps.. then of course it would make sense to hit them on chest day.  You are "pre-exhausting" your triceps on all your chest movements making how hard you hit your triceps even more intense on tricep exercises.  I think you are confusing "how much weight you lift" with "VOLUME" when it comes to muscle gains.  The goal is to DESTROY your muscles.. so attacking them when they are pre-exhausted makes much more sense.  Just always focus on lifting as heavy as you can in the rep range.. dont focus so much on the weight itself.. it can go up or down.. all that matter is TOTAL VOLUME


Keep up the great work!


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? 


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


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.


@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!


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. 😂


glad you checked!! haha


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?


you only rest once all three burns are complete! 😁 


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


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