PUSH & ABS - CHEAT & RECOVER

intermediate
Goal: Muscle Gain intermediate
Secondary TrapsForearms
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Hello everyone and welcome to “PUSH & ABS” of my CHEAT & RECOVER Program!  This workout is going to focus on Chest, Shoulders, Triceps & ABS and whether you’ve recently hit a muscle building plateau or are just looking to spark some gains, I guarantee YOU WILL BUILD MORE MUSCLE with this program than any other program online. With that being said, if you missed my in-depth explanation that explains EXACTLY HOW my CHEAT & RECOVER TECHNIQUE works and WHY you should be training with it to maximize your muscle building potential, I’ll link to it RIGHT HERE.  


Now, if you’ve NEVER trained with a program that requires EXCESSIVE OVERLOADING please make sure you click that link first to not only ensure you fully understand the concept of CHEAT & RECOVER, but to also make sure you DO NOT INJURE YOURSELVES.  


Lastly, to maximize the muscle building potential of this program for some of these exercises you will need a spotter. However, if you don’t have one I will provide alternate exercises to maximize the “cheats” if training by yourself.


Now go warm-up to loosen up your joints and muscles to prevent possible injuries and let’s get started with the workout!


This Routine Requires:

  1. Cables
  2. Barbell
  3. Machine
  4. Dumbbells

List of Exercises:


                      EXERCISE                                            SETS         CHEAT           RECOVER          REST

Dumbbell Chest Press                                                 5                  8                       8                   2 min

-    Alt. Barbell Bench Press*

Barbell Overhead Press                                              5                  8                       8                   2 min

Weighted Dip                                                               5                  8                       8                   2 min

-    Alt. Powerbomb

-    Alt. Skullcrusher


SUPER SET 1 -----------------------------------------------------------------------------------------------------------------------------

Incline Dumbbell Chest Press                                     2                  8                       8                  

-    Alt. Incline Barbell Bench Press*

Dumbbell Lateral Raise                                                                    8                       8                   90 sec


SUPER SET 2 -----------------------------------------------------------------------------------------------------------------------------               

Tricep Push-Down                                                        2                  8                       8                      

Dumbbell Rear Raise                                                                        8                       8                   90 sec    

-    Alt. Reverse Dumbbell Overhead Lateral


SUPER SET 3 ----------------------------------------------------------------------------------------------------------------------------- 

Dumbbell Chest Fly                                                     2                  8                       8                  

-    Alt. Cable Chest Fly

Ab Pulldown                                                                                     12                     30                  60 sec

-    Alt. Janda Sit-Up**


SUPER SET 4 ----------------------------------------------------------------------------------------------------------------------------- 

Alternating Toe-Touch                                                 3                  0                20 per side                  

Wood Chopper                                                                                0                20 per side           60 sec                  

-    Alt. Floor Wiper


* If you have no spotter but WANT to still use dumbbells, perform the cheat reps in a power rack with the barbell and then perform the recover reps with dumbbells.


** For this exercise perform 30 reps with proper form (no cheat).


NOTE: If you perform warm-up sets of ANY EXERCISE, do not count those sets toward TOTAL WORKING SETS.


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.

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Andrew0902

Hey scott, been using my own push, pull, legs routine for a while now based on information from your videos etc. Do you think I'd be able to jump straight into cheat and recover on Sunday when I planned to start it? I have been lifting now consistently for almost a year with the exception of breaks for holidays. Thanks!

Scott_Herman Edit Delete

@andrew0902 Yeah man you are probably ready now that you've been training for a year! But if you think the cheat reps might still be a little intense, start MONTH 1 without the cheat reps for the first couple of weeks at least, and then start the program proper after that.

earthquake

Where is this explaination video that is mentioned at the beginning? Am i blind? 

Scott_Herman Edit Delete

@earthquake The explanation video will be uploaded once the app launches 😊 

Panosft

Hey Scott,   how long it takes to complete one workout, and also, do i have to go till failure on the cheat reps? 

Scott_Herman Edit Delete

@panosft Each workout should take you about 90 minutes max if you stick to the rest periods. On the cheat reps, you should be failing from the first rep theoretically, because all of the cheat reps are supposed to be with weight you can't handle anyway. Make sense?

Eptic_light

Hey man how long can/should I do this cheat and recovery program 

Scott_Herman Edit Delete

@eptic_light you can actually use this for a pretty long time, as long as you make sure you are getting your deload weeks in. Deloads are explained on the main page for the program.. but basically once you have run through the entire program (Months 1 to 3), then you take a deload, do another 4 weeks of C&R, then deload again.. so you will be deloading every 5th week to ensure you can keep progressing with the program.

jamiehunter456

Hi bro i started this program at the beginning of this week so monday was the first day (push and abs). Would just like to congratualate u on how well desgigned it is its fantastic . Just from day 1 i can tell im gonna pack on lots of size in the coming months just by how intense and challenging the workouts are 👊🏻Hitting my first c&r pull in a few hours still super sore from monday but i’ll push through, thanks again bro program is amazing!

Scott_Herman Edit Delete

@jamiehunter456 thanks man I'm so glad you're enjoying it already! Yeah these first few weeks will leave you pretty sore, this kind of training is on a whole other level compared to regular sets, but the next level gains are well worth it!! Keep up the good work bro!

Eptic_light

hey Scott, i've been wondering how it works so you have 5 sets right, so does each cheat set count as one set or does a cheat and recovery set count as that whole set  for example : i preform 1 set of a cheat set  right after i do a recovery set does that count as 2 sets in total or only as one set ?

Scott_Herman Edit Delete

@eptic_light I pretty much covered this in a similar question below 😊 Each set involves CHEAT reps and RECOVER reps. So for the dumbbell chest press, you will do 8 cheat reps, immediately do 8 recover reps with lighter weight, and then rest. That completes 1 SET. So you do this 5 times in total.. 16 reps per set.. so it is kind of like doing 10 sets. Make sense? Then when you get to the exercises that have 2 sets, that is 2 sets of CHEAT & RECOVER. You do 8 cheat reps, immediately do 8 recover reps, then rest, and repeat for 1 more set.


Then you will notice that the janda sit-up is highlighted GREEN.. if you go down to the bottom of the routine, there is a color-coded key which shows you that the janda sit-up would just be 2 regular sets (no cheat & recover). I hope that all helps man!

Eptic_light Edit Delete

Yeh, I saw you explaining it on that similar question after I posted my question. Didn't see it. Anyway thanks for the reply! 

Scott_Herman Edit Delete

@eptic_light haha no worries man! Hope it all makes sense now!

Tajh

Let’s get it!!! 

Tajh Edit Delete

@scott_herman it was awesome, had a homie start with me so I had a spotter! Gonna watch the video a few times just so I don’t have to keep referencing it so much during workout 😂 But I can tell it’s gonna get me looking like SS Vegeta!!! 

Scott_Herman Edit Delete

@tajh nice man, it's way better when you have a spotter so you can overload to the MAX!! You can always download the PDF so you have a written copy that tells you what to do 😁 Time to ascend!

Tedster

So I don't understand the cheat and recovery. there are 5 sets. So 3 normal sets and one cheat and one recovery? Is there a video explaining this? 

Scott_Herman Edit Delete

@tedster there will be a video explaining C&R once the app launches. It's not live yet. It works like this - each set involves CHEAT reps and RECOVER reps. So for the dumbbell chest press, you will do 8 cheat reps, immediately do 8 recover reps with lighter weight, and then rest. That completes 1 SET. So you repeat this 5 times in total.. so it is kind of like doing 10 sets. Make sense? Then when you get to the exercises that have 2 sets, that is 2 sets of CHEAT & RECOVER. You do 8 cheat reps, immediately do 8 recover reps, then rest, and repeat for 1 more set.


Then you will notice that the janda sit-up is highlighted GREEN.. if you go down to the bottom of the routine, there is a color-coded key which shows you that the janda sit-up would just be 2 regular sets (no cheat & recover). I hope that all helps man!

NerdNr5

Hi Scott. Yesterday it took me ages to do 5 sets of cheat&recover bench press. After seeing a girl abuse a leg extension machine for hip thrusts, I thought maybe you can come up with another clever alternative like that for people who don't have spotters. Keep up the good work!

Scott_Herman Edit Delete

@nerdnr5 I hate to say it... but without a spotter this is the safest way.  An option you can try is get 3 - 5 reps AS HEAVY AS YOU CAN... and then do cheats for the last few reps.  This way you are still overloading and hitting 8 reps. 😁 

Twin1of2

Hey Scott, I do not know how easy it is to change something on the website or if my suggestion is even possible. However, I do believe people would benefit from it. You know how you have pictures underneath the main video for each cheat and recover workout? Is there any way you could have videos that way we could quickly find out the perfect form rather than skimming through the main video? It is nitpicking and all the content you provide is outstanding. Maybe this is on the app, but I have iOS devices and am not sure yet. Thanks and I hope you understand the suggestion. I'm not trying to complain or anything like that. 

Scott_Herman Edit Delete

Well.. I thought about doing this maybe in the future.. But that would involve restructuring the entire way the routines are displayed and we are so close to launching the app I don't want to do that quite yet.  But the videos are short. I am sure it doesn't take that much time to skim and find the info?  Are you also printing the PDFs?