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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.


Did this tonight Scott, but prior I did the first day of the 400 ab routine. That took :40. First part was slower since I was watching you. 2:45 workout. Family thought I died! :) Still need to somehow lose that belly fat that is left. That is frustrating. My diet it spot on, workouts and cardio. I guess I'm impatient. Took years to get it there can't expect to look like you overnight. Keep it coming.


yeah man, it will go in time.. just stay consistent.  That is key to seeing results!  proud of you!!


Probably a dumb question but should you warm up before starting this workout? or when you switch body parts? If so, what would you recommend for a warm up? It just doesn't seem right to me to start a bench press and push yourself to only do 7 reps without warming up first.


always warm-up before training.  Check this out to get those shoulders ready.


Fast Question, I am kinda new to this type of training, I used to Crossfit a bit.  the 7,7,6,4,3 sets. Do I go up and I go less or do I stay the same?  I am thinking I go up.  The first week, don't have all my numbers, etc so just trying to get on it.  Love all your videos and DBZ!  :-) Thanks!


Like he says in the video, increase the weight :) All the sets should be difficult


Right on @jeppesenc!!  You will need a spotter for the 7,7,6,4,3 😁


Can't find download workout for push a pull a legs just get a 404 file not found error has it been deleted 


Maybe the link was broken but I just downloaded the Excel and the.PDF files right now. :-) Good Luck friend!


Is it working for you now @stryx13?


Hi scot can i do this for using bench ,barbell and dumbbell ?


I don't understand your question?  Why not just follow the video?


I havent a cables machine ,but can i do these EXERCISE using  bench ,barbell and dumbbell ?


Been following you for a year man. Just Platinum'ed up. Starting this Monday. 


Hell yeah @sickboy!!!  Can't wait to see you progress!!!


Just about to start day 1 - this is my first time trying a full programme rather than just making it up based on the muscle group I'm focusing on. I need to sort out my meal plan thought, it's already fairly healthy, just need the right quantities of protein, fats etc.... wish me luck!


you got this bro!!  Did you get to the @mealplan app yet?


what is alternative to low to high cable fly?



i have a cable machine but one side is busted and until they repair it.....couple of days....i just want to keep on track with the routine :)


oh ok, you can do it with dumbbells on an incline bench press if you want to stick with the low to high variation!


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Hey scott, sorry about the typo i didnt realize i did this.  Im need help logging into the meal plan app and i really need help getting started with the 12 week program i choosed. I am using wrestling shoes to lift.


no worries! bro you are GOLD, go here to upgrade to PLATINUM so you can use the app and see the entire program! 😁


Why isn't there a standing OHP in the push A workout?


@chrone, you can switch the seated shoulder press for it if you would like!