Join Now
Menu

PUSH-A: CHEST, TRICEPS, SHOULDERS & ABS #SHREDCHALLENGE

intermediate
Goal: Muscle Gain intermediate
Secondary N/A
Add To Profile
Rate This Routine
5
Downlodadable Resourses Routine Exercises

Download the WORKOUT CALENDAR!


Today we are going to be focusing on Chest, Triceps, Shoulders & Abs. To begin, you are going to work on increasing your bench press strength and then go right into the high volume portion of the workout to focus on building muscle. It is IMPERATIVE that you follow these rest periods perfectly. The short rest periods are going to be vital to keeping the intensity high throughout the entire routine. Be sure to drink lots of water and give every set EVERYTHING you’ve got!


The SHREDDED 12 Week Transformation Challenge has BEGUN!


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                Rep Goal              Rest

Barbell Bench Press                                  5                  7, 7, 6, 4, 3            2 - 3 min

Barbell Bench Press AMRAP                     1                     20 - 30


Seated Dumbbell Shoulder Press             4                      8 to 10              60 sec.

Dumbbell Skull Crusher                             4                      8 to 10              60 sec.

Low-To-High Cable Fly                               5                      8 to 10              30 sec.

V-Bar Pushdown (or rope)                          5                      8 to 10              30 sec.

Incline Dumbbell Rear Fly                          5                      8 to 10              30 sec.


Ab Pulldown                                                5                        30                  30 sec.

Deep Crunch / Decline Crunch                  5                        20                  30 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.

DTryHarda

Hi everyone. I caved in and decided to follow your 12 week plan. I'm going to print out the calendar tomorrow and following the routine bit for it. I'm very shaken and "iffy"  on purchasing the platinum membership. That being besides the point, I am 5'5 currently 163 lbs. I don't know my body fat right now. I  was in Africa for a whole year and worked out in 6th months a lot of my "bigger" friends noticed a growth in me but it was in "confidence" not in size or build. I moved back in with my grandparents and we have food but not "crazy" stocked. Most foods around we have are, Steaks, Porkchops, green beans, carrots, lettuce, typical things you'd find in a household, loads of ramen noodles etc. how would I work my diet in and make use of what I have?  I've been watching you for over a year and taking some tips and tricks from you but still no dice. When going back I watched your video about "5 biggest mistakes beginner lifters make". It really opened my eyes and showed me that even when I was getting advice from my "bigger", "swoller" friends I still saw no results. I am also "skinny fat" and I watched your video for that as well and I had to rethink that my diet is trash. How far should I go with your calendar/ and. PPL program until I NEED to purchase the platinum. I am very excited to start and I can't wait to see results down the road. Hopefully someone can get me answers or Scott himself. Thank you. I appreciate you all.

Scott_Herman

Well... you can't access all the workouts for month 1 unless you are platinum.  I really don't know where else you can go to get access to a full 3 month program and custom @mealplan app for 7.99$... Is your body worth the investment or would you rather keep wasting time?  Know what I mean?


Your biggest issue is going to be eating right.  If you are not packing in the food, you will not grow.  Can you buy in bulk at the grocery store?  Keep us posted.  We can help you out!

DTryHarda

@scott_herman  I can buy in bulk, I'm trying to save up for a new apartment currently so I dont really know how to fit that in yet, as I will still consider myself a beginner lifter.  And honestly... you're right I pay for Netflix which is just as just as expensive if not more because of the price raise. Maybe I might as well get it. I have a IPhone right now and you guys have yet to release the IPhone version which i know takes A LOT of more time. My body is definitely worth transforming, i'm just not as happy on the inside as I show on the outside. I really had to think about it before i reply, and talk it over with some of my buddies.

DTryHarda

@scott_herman  I can buy in bulk, I'm trying to save up for a new apartment currently so I dont really know how to fit that in yet, as I will still consider myself a beginner lifter.  And honestly... you're right I pay for Netflix which is just as just as expensive if not more because of the price raise. Maybe I might as well get it. I have a IPhone right now and you guys have yet to release the IPhone version which i know takes A LOT of more time. My body is definitely worth transforming, i'm just not as happy on the inside as I show on the outside. I really had to think about it before i reply, and talk it over with some of my buddies.

forward_focus

Think I'm going to do another 2 weeks of this group .. mostly because I'm still getting stronger etc with this and I can't remember if it's 3 or 4 weeks I've been doing it for.  I feel like I'm just starting to get used to the program (all of them A group right now) etc so want to solidify before moving on to the B list.  Bench press has increased steadily if only by a fraction.  Actually, everything is increasing just a little bit each time I do it, so I'm happy with this for now.  Biggest place I'm falling in though is the eating part of things and because of the difference between product names and item names between USA English and Scottish English, I'm finding that the ap isn't working so well for me. 

Scott_Herman

yeah if you are making steady progress, two more weeks of MONTH 1 is totally ok!  As for the @mealplan app.. when you search for food there is an option to CREATE YOUR OWN CUSTOM FOODS.  This option will let you enter the label of YOUR FOOD directly into the app.  Let me know if you can't find it.. But adding your own food is easy and you only need to do it once and it will be there forever!

Bashar_sa

Hi scott i got a question how can i use this plan in my free days now i have been going to the gym for over 3 years the first year i used to be fat over weight and what happened is that i lost over 40kg of hard work fat and muscles and now im skinny fat tried a good diet and a workout plan but not a single workout plan fits my week like i only got 4 free days in a row no more about like 3 hours free how can i get started with my bodybuilding dream but in a smart way

Scott_Herman

@bashar_sa losing 40kgs is impressive man! You should be proud of that! When you say you have a good diet.. what does that mean? What are your macros? Also, if you only have 4 days to workout, you might be better with something like the 5-Day Bodybuilding split instead. You can just combine the abs & obliques workout into one of the other sessions to make it a 4-day split.

rabeaTow

Hi Scott , i went to the gym for 2 years with no gains and now i read about hardgainers and i think i am a hardgainer , can i use this program and start from month 1 or month 2 ?

Scott_Herman

@rabeatow 2 years and no gains?  What are your DAILY MACROS.. and yes.. you need to start with MONTH 1 my bro!

edgar12150

Hi Scott, I just joined and I’m very excited to start this plan! But I remember in one of your videos you mentioned how barbell bench press is one of the worst and overrated excercies you can do for chest. So I’m wondering why you’ve incorporated it so heavily in this plan? 

Scott_Herman

It's not one of the worst exercises you can do for chest. I was saying it has a high injury risk. Also, that video was about building a BIGGER chest. This program is about getting stronger too, which is why each workout starts with an exercises that uses a reverse pyramid rep scheme. In terms of getting stronger, the barbell bench press is the best choice 😊 

edgar12150

Thanks for the quick reply bro! Much appreciated! 

Scott_Herman

@edgar12150 of course!!!  Got to make sure you get those gains!

Mendy

Hi Scott, I'll be more specific  I clicked on the first month and after i clicked on it gives me an option to download the work out so my problem is after I click on it it doesn't download also I'm doing all this through my phone (android).

Scott_Herman

@mendy - when you scroll up and click on "download the calendaar" it should download an excel file.  On an android this would go in the FILES app on your phone.  It works on my android.  Try again and if you still have issues let me know where to e-mail it and I will send it ASAP.

Mendy

Hi Scott, I'm having a hard time  trying to download the workout calender is there another way to do it?

Mendy

I can't download the workout calender.

Fenistoteles

When you encounter an issue, you should provide more information, like "Steps to reproduce".

What does it mean you "can't download"? It might mean that when you press the button, nothing happens. Or maybe the file is downloading but it's blocked. Maybe it has downloaded but it's corrupted?
Also, are you using mobile device or PC? What browser do you use?

I'm sure it will help to solve the issue :)

Scott_Herman

Yes I understood that, just wanted to know how you were trying to download it 😊 What do you see when you load the calendar? There should be TABS at the bottom of the screen where you can view MONTH 1, MONTH 2 & MONTH 3.

forward_focus

Started this today. Did dB bench press starting with 8k and ending with 14k dbs. The amrap group did on Bb (first time ever) with just the bar. Realised bar seems lighter that 2*10k dell's but not sure why. 

Using light weights which seem heavy for me... Kinda feel like everyone's laughing at me bc am such a weak ass but oh well. 

Scott_Herman

Whatever you load on the bar will almost always feel lighter than dumbbells, because it's one object vs. two. The weight displacement is different, so it's normal 😊 Don't worry about what other people think! We all start somewhere, and as long as you are pushing it to the max, that's all that matters! Keep training hard @forward_focus!!

forward_focus

Have a question with regards to a muscle/nerve thing going on in my neck/shoulder/arm ... the left one.  This is what kind of started me on this and put me out of work as a professional chef. Was a combined result I think of heavy lifting objects (food trays) from high up and emotional/tension contracting neck muscles but basically I ended up losing feeling in my left hand sporadically.  Ever since then I've been able to lift a heck of a lot more with my right hand than my left.  When doing things like flies etc I've always gone with whatever weight my left hand can handle (which isn't a whole lot) and I've had to be really, really careful on form because if I move it the wrong way (even with things like dressing or whatever) the pain is really intense.  I ended up in the gym and swimming to relieve the pain which started me on this path.  

Question is probly a weird one but its to do more with using dumbbells because of the difference between the left and the right side as in how much I can lift.  Am I correct in only going with the lighter load on both sides or should I perhaps be using a heavier load on the right since when I use the lighter weight because of the left, I'm not really doing much for the right ... if that makes any sense?  ... if I just 'rest' the left .. as in don't use it at all .. then the pain -increases- for daily use things so that isn't really an option.   I am weighting for physiotherapy on it but that could take a while over here because waiting lists are very long. 

Scott_Herman

Dumbbells would be a good option for sure, but you should carry on doing what you're doing (letting your left arm dictate how much weight you lift). Otherwise your right side will continue to be stronger and possibly bigger than the left. As long as you are still making your right arm work, it should at least maintain until your left arm catches up. Hopefully you can get physiotherapy soon to improve it, but also try doing some mobility of your own - stretching, foam rolling and massaging where you can. It can all help in the long run.

Parasbehal272

Do i have to ccontinue this routine for 12 weeks with same excersices daily....

Scott_Herman

Just follow the calendar bro (right hand side of this page), the entire 12 weeks is laid out there so you can see what changes are made over the course of the program 😊 

SrBeans

Can you alternate between flat, incline, and decline bench?

SrBeans

Got it thanks for the info!